What's an open split vs a square split?
Open splits can be seen in performances; think splits on most aerial apparatus and leaps in dance. It helps create really long lines that people drool over. I have no gripes with it in these contexts.
Square splits are where the hip bones, or rather, the pelvis is even, the back knee is on the ground, toes are evenly pointed down to the ground, not turned out.
But more so, it's a position that really stretches the hip flexors, gets into your psoas, allows you to engage your glutes properly, and allows you to safely progress. This is how everyone needs to train splits IMO.
I've seen and heard about many injuries from people stretching just open splits - knee pain, back pain, pulling hamstrings, and more. That's your body's way of compensating to make something 'look' good... In the long run, it does not 'feel' good and does not allow the correct muscles to work and stabilize you in extreme flexibility moves.
Image doing a bridge with one leg split in the air... But suddenly, you look from a head-on perspective and see that it is crooked AF and not even pointing up? Yeah, training square splits will help with that!
Working on split balances in aerial apparatus? Yeah, internally rotating that back leg in (like a square split) and isometrically squeezing your inner thighs together will help you achieve that skill more safely.
Have great splits on the ground, but they look like garbage in the air? (relatively speaking) That's probably because you haven't been able to train and strengthen your glutes (and quads) to work in that capacity; almost impossible to make them fire on correctly in open splits.
And if you think I'm calling you out... I sort of am 😜! But most of these are things I've experienced first hand, and they're more anecdotal, so I feel you, and I've been there 😂.
TLDR; square splits are the safest way to train splits to allow the proper muscle groups to stabilize you and build gains long term.
Comment below with your thoughts! #bendy #flexibilitytraining #splits #squaresplits
