Front Splits Training Method

This is how I like to go down into my front splits. I use a variety of methods to offer the right stimulation, ease into the position, and make sure to stay calm throughout.
When done correctly, this method builds confidence and long lasting results.
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[@KitLaughlin]

Yuri, I am not sure if I heard you say this, but there are two more contractions you may care to try: while in the long lunge position (so back leg's knee off the floor) try trying to drag the back foot through the floor (as if trying to bring foot through the floor to front foot, in your mind); and try scissoring both legs together at the same time. These two contractions work best wile in the long lunge, because the levers (legs) are longest there (so gravity is being resolved in the least strong position). As well, keeping the hips square is extremely difficult-your side splits are so good that your body naturally wants to try to use that ROM for the back leg, so the back leg's hip moves back... One way I have found that might help is to (while in a relatively easy long lunge is to apply a very strong counter rotation force so hips are square or over square, and do the back leg contractions there. Great video, and the approach you demo is exactly how we do it.

[@yurimar]

Absolutely! And those contractions are great as well. This is the second round I did within that class, so I went a little bit quicker through the descriptions and contractions but the ones you suggested are definitely in the toolbox! Hope you are doing well

[@UltraFitDancer]

This is great! The beginning cue on turning in was good for me to hear. As a dancer I have a hard time accepting a sickle foot and internal rotation; it improves my athleticism and decreases injuries the more I address done dysfunction from turning out for so long.

[@falksturmfels2737]

As always great advice. I‘m just wondering every time we see this room whats behind that green towel.

[@yurimar]

It’s just a TV. But I keep it covered because of the glare from my lights

[@howie-lim]

Great video, as an ex-gymnast now getting back seriously into stretching this is Gold! Ideally how many times per week should you train front splits, like 4 to 5xs, or more? Keep up the great videos!

[@yurimar]

If you do it with the right intensity, once a week is plenty, along with some more basic maintenance more frequently. But of course it’s not that cut and dry and there are a lot of personal variables. But in general you don’t have to do it with the same frequency as when you completed as a gymnast