How to do the Split fast - NOT FLEXIBLE? No problem! - (Explained by science)

This is the fastest and easiest way to do the split, according to 32 recent studies and my personal experience as a coach and athlete.
I have spent the last months reading a tone of papers regarding the different methods and techniques that can be utilized for doing the splits fast and I can honestly say that this is the best method to increase your flexibility today.
This is not another video with clickbait titles like ‘’how to do the splits in 30 days’’ because it simply doesn’t work like that. If you’re a stiff, not flexible person it will probably take you over 6 months of systematic flexibility training to see the results that you want. Many people will probably need even more time to get their splits.
Moreover, this video is not addressed only to dancers or people that are interested in gymnastics. It is also for beginners who wonder how in the world they could do a split without tearing a muscle. So if you’re not flexible don’t worry, this a split tutorial meant for people like you. After all, one of the main reasons that I’m so interested in flexibility training is because I myself used to have a very stiff body. In this video, you will find a full presentation of the stretching exercises you need to do for the front split and all the specific details regarding the duration of your stretches and the method you need to use.
If you found this video helpful, don't click this link 😝:
bit.ly/3SIwH4o
2023 UPDATE! New Side Split Flexibility Program (6 more methods added):
yiannischristoulas.teachable....
More content on:
Instagram ‣ / yiannis_christoulas
Sources:
My Flexibility Science Video:
• How to increase Flexib...
Scientific References:
pubmed.ncbi.nlm.nih.gov/19855...
pubmed.ncbi.nlm.nih.gov/22687...
pubmed.ncbi.nlm.nih.gov/29506...
pubmed.ncbi.nlm.nih.gov/17052...
pubmed.ncbi.nlm.nih.gov/28182...
pubmed.ncbi.nlm.nih.gov/16001...
pubmed.ncbi.nlm.nih.gov/21802...
www.ncbi.nlm.nih.gov/pmc/arti...
pubmed.ncbi.nlm.nih.gov/29063...
pubmed.ncbi.nlm.nih.gov/22395...
pubmed.ncbi.nlm.nih.gov/18627...
pubmed.ncbi.nlm.nih.gov/9721053/
pubmed.ncbi.nlm.nih.gov/22395...
pubmed.ncbi.nlm.nih.gov/23715...
pubmed.ncbi.nlm.nih.gov/27367...
pubmed.ncbi.nlm.nih.gov/24812...
pubmed.ncbi.nlm.nih.gov/23896...
pubmed.ncbi.nlm.nih.gov/12930...
pubmed.ncbi.nlm.nih.gov/9549713/
pubmed.ncbi.nlm.nih.gov/20375...
pubmed.ncbi.nlm.nih.gov/20072...
pubmed.ncbi.nlm.nih.gov/23007...
www.sciencedirect.com/science...
Music:
kzbin.info...

[@roshnik9635]

for anyone wondering, this took me from being super inflexible to full splits in 3 months doing this

[@Eva12218]

How often did you do it each week?

[@roshnik9635]

@@Eva12218 just as the video says, at least 3x a week. i did injure my hamstrings a couple times - i now realise its because they were very weak, so its important to strength train hamstrings as well (leg curls, etc.)

[@CrazyCountryGirl]

Three lucky it took five years

[@hegelamirii6962]

Did you follow all of his instructions or did you modify them?

[@zah936]

Thank you

[@BitterSweetPoundcake]

I need to do this so I can impress people out of nowhere. Like sip on a margarita at a party and start splitting while listening to someone's story.

[@Laura-we6xi]

😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂

[@armyoflemons5126]

SAME

[@CDanger]

😂😂😂

[@GaRciiA805]

Let em tell they story sis

[@amiradegedy4711]

Let's be friends

[@mcdc9086]

Me trying to find a “I actually did it!” comment because all I see is about his accent. lol

[@josephn1291]

Lol! 😂

[@icylcy804]

All my knowledge are from people with accent, they are the only ones I trust

[@electrazografou8914]

I knew he was Greek from the moment i heard his accent

[@Mrs_Angie]

Your top comment made me click this video and I am glad I did. 🤤

[@iramahadiza5622]

Lol😂

[@sab4895]

Came here for splits..now thinking I need to go to Greece

[@41ft]

Wait so: Warm up, Stretch hamstring stretch for 10 to 20 seconds, Deeper stretch for 60 seconds, Switch legs, repeat 3 times on each leg, Then do a lunge for 10 to 20 seconds, Deeper lunge for 60 seconds, Switch legs, repeat 3 times, Front splits

[@akshitdeode385]

Thanks for writing it out ^_^

[@josejulianaguirrepinzon7666]

@CommieClown PedoRapist Balance and comfort? Where can I buy such mystical goods?

[@arianadaiz6335]

@@nafisatasnuva7130 why u laughing u say lol ???

[@GoldenGoddessAlchemy]

Thank you! So much easier to list the steps.

[@bokastark3925]

wait so you do 6 sets for both legs?? plz answerr

[@lhitman2222]

I'm here, because my phone heard me talk about splits :/

[@Myresha100]

Me too.

[@lavitadilaura]

same!!

[@lhitman2222]

I'm glad I'm not the only one😂😅

[@ronaburns7315]

Don't watch suggested videos! Watch the social dilemma on netflix and it explains why.

[@lhitman2222]

@@ronaburns7315 tbh I don't care if they stalk me or some shit, but thanks for the suggestion tho

[@thisperson2517]

2:26 3:12 exercise overview 4:23 pre stretch 10-20 seconds 6:03 standing hamstring stretch 10-20 seconds, developed stretch 60 seconds | 3 sets, alternating for each leg 6:30 lunge 10-20 seconds, developed lunge 60 seconds | 3 sets on each side 6:37 front splits, pre stretch then a developed stretch for 3 sets on each leg

[@def_not_stella22]

YOUR A LIFESAVER THANK YOU 🙏🏻

[@matc8085]

#Yiannis can you add this times to video description would make our life easier

[@carlwheezer2808]

make sure ur hips are square too!

[@thedude69420]

so for the standing hamstring stretch you end up doing 2 sets for one leg and only 1 set for the other?

[@kmradosevich]

@@thedude69420 no you do 3 on your left leg and 3 on your right leg

[@MizzRychcik]

After 4 months following exactly this method and routine, I DID IT!!!!!! it is unbelivable, I have tried other methods before but this was the one that really worked out for me so BIG THANKS to Yiannis for this video!!! You rock!

[@YiannisChristoulas]

So glad to hear that you made it! Congratulations! Any good tips for the people that starting their training now?

[@MizzRychcik]

@@YiannisChristoulas thank you so much for the support and the video, I really appreciate it. The most important tips for me were actually timing intervals and stretching times and respecting the rest days, that made all the difference :) best regards from France

[@YiannisChristoulas]

@@MizzRychcik Thank you for sharing your experience and positive energy! I love France, keep it up!

[@ASDF-lw9sm]

Do you do this stretch exactly 3 times a week?

[@xeviex9891]

I did the splits because of you :)

[@YiannisChristoulas]

🙏🙏

[@erikakurumi1731]

How long did it take u to learn????

[@xeviex9891]

Erika Kurumi about 2 weekss

[@erikakurumi1731]

XEvieX Alr cool

[@MegaMoh]

Thank God.

[@katelyna9961]

Who's here NOT because of the WAP dance

[@NatronN]

Me! YT actually recomended this to me

[@alishaanimations3058]

H u h ? No-

[@alishaanimations3058]

Lol I was just going to search it xD until I saw this in my recc

[@EricSkilling]

You got me! :P

[@sashenkadumerve3017]

Natron N. Same

[@shanks8183]

3 main exercises explained from 3:18 Sets, duration, rest periods, sessions per week and minutes per week explained from 4:59 Breathing, foam rolling and periodisation explained from 7:07

[@yallhearsum5640]

Rosheka Salmon ty!

[@lilly_9726]

Thank you my friend

[@simplyexplained2901]

Great video Yiannis. Here are my notes in case someone wants to save them to read later: 3 EXERCISES: - Standing hamstring stretch - Low lunge - Front split Standing Hamstring Stretch: Keep your hip in a 90 degree angle with your leg. Bend your back and feel the stretch behind your thigh. Low Lunge: Extend your hips. Keep your torso straight. Feel the stretch on the front of your hips. Front Split: Make sure to start in a comfortable position with your torso straight. During the front split, there are 2 forces that oppose you: - The stretch of the front leg - The stretch of the back leg You must balance these two stretches by bending or extending your torso. If you feel the front leg muscles pulling you more, extend your torso until you feel the stretch also on the back leg. If you only feel the back leg stretching, bend your torso toward the front, until you feel the stretch also on the front leg. ANDERSTON METHOD: Start with an easy pre stretch of 10-20 seconds, then proceed with developed stretch, which is the actual starting point of your set (60 seconds). 2 OPTIONS, both equally effective. OPTION A: Sets: 3 Duration: 30 sec Rest: 1 min Sessions: 6 OPTION B: Sets: 3 Duration: 60 sec Rest: 1 min Sessions: 3 If you don’t do the stretch at the end of your work out, take the time to warm up before hand. 5 - 10 min low intensity physical activity to increase temperature. Then start with standing hamstring stretch. Pre-stretch for 10-20 seconds, proceed with developed stretch for 60 seconds. Complete 3 sets alternating for each leg. You don’t need additional rest between sets, because the duration of each set on one leg is rest period for the other. Continue with low lunge stretch in exact same way. Repeat for 3 sets on each side. Finally, do the same thing on front-split. Use some kind of support to be able to to stay straight. 3 MORE TIPS TO REACH GOALS FASTER: - Always make sure that you gently breathe out during your stretch. Calm and slow breathing can help your muscles relax and decrease the activity of neural reflexes that oppose your stretch. - Foam rolling: has great effect on increasing ROM. FR prior to exercise to boost your stretches. Simply do 30 sec roll out of target muscles for 1-2 sets before starting. For example: foam roll your hamstring before doing the standing hamstring stretch. This will put you in deeper stretch from the beginning, which means higher intensity with less pain. - Periodization: 1 week after 6 weeks or deload week where you do 20-30% less of your typical training.

[@meganjones4973]

Omg thank you! His accent was distracting me the whole time haha

[@blackrose7255]

Nic

[@camila5224]

thank yiu

[@lifelikeellis]

thank you so much! My coach called me out because I wasn't flexible enough and now thanks to you, I can be better in cheer

[@YiannisChristoulas]

I am glad this was helpful!

[@herliftdiary]

This is the most comprehensive stretching tutorial I've ever seen! Thank you. I struggle with consistency but the way you broke it down to 9 minutes makes me feel like I can definitely stick to it and just stretch at the end of my already consistent workout routine.

[@YiannisChristoulas]

Thank you Kiki I really appreciate it!

[@ChristianGymbro.]

Did you stick to it?

[@ChristianGymbro.]

You're Japenese? Konichiwa Evan desu, Desuka?

[@emmafitz1290]

I've spent the past four weeks stretching and trying to get my front splits, stumbled across this video and 3.5 minutes in, learning about either leaning forward or back.... I've now nailed the splits on both legs. Thank you!

[@RodrigoVazquez91]

At first, I thought this was just another flexibility video, but after 2 weeks, I can tell you this actually helps, and it helps a lot, the difference between a big amount of stretching exercises, and only 3 useful stretching exercises is dramatical. I've been working on my splits for almost a year and a half, I've changed my routine many times along this journey, removing and adding exercises, even when I have got progress, it has been painful and many times I have lost part of my progress because of overstretching. But the logic from this video is really a game changer. I have been doing the 3 sessions per week, I feel a lot better, my upper thigh feels incredibly better, and the amount of soreness in my legs after stretching is minimal compared to the average soreness I used to feel after every stretching session, which basically didn't let me stretch more than 2 times a week because of the pain.

[@nikkijones8834]

This guy deserves more subs, his video is so well put together and very easy to understand.

[@YiannisChristoulas]

Thank you Nicole, I really appreciate your words!

[@josejulianaguirrepinzon7666]

@@YiannisChristoulas Yiannis, I managed to get my right split _but_ not with square hips and, seen from above, it looks like this ¯¯¯\___ In order to make it look like this ¯¯¯|___ , should I try to fix it from the split I already have or should I stretch my hips square from a higher position and start gradually going lower until I reach the ground?

[@kristinamola3519]

@@josejulianaguirrepinzon7666 professional dancer here, you should alternate squaring off your hips in your stretching because the more 'open" split is targeting different muscles than your "squared off hips" split.

[@rolandasgrigaitis708]

No he doesn't deserve more subs, this guy is literally SELLING his stretching program on his own website. All he cares is money.

[@melinavdw342]

Everybody: Good explanation for the splits Me being greek: Omg his accent is so greek lol

[@christina286]

BAHHAHA

[@lilgue]

Is terrible

[@sayunara]

it sounds like spanish accent from spain too hsdbfdskjf

[@KuzukoLovesCyan]

@@sayunara Fr!!! I tought it was "spanish going english" accent HAHAHA

[@jwider96]

@@sayunara my first thought was Spanish too but then I saw the name and realized he is Greek

[@Basimbus]

I usually don't comment, but wow I just wanna say how much I appreciate you making this video. I was able to get a front split in about a month and I've never felt better. Thank you so much!!

[@setarehg8455]

Were you doing it once a week?

[@Basimbus]

@@setarehg8455 I did it daily after I was warmed up from a run.

[@sak8_8]

For those who don't get the math - It's 9 minutes per muscle group of each side, that is 9 min stretch of low lunge for the right leg per week 3 sets × 6 days × 30 seconds = 540 seconds = 9 minutes Total stretching per week = 9 min (per muscle group of one side) × 2 (to account for both the right and left side) × 3 stretching exercises= 54 minutes. 9 mins of stretching per day for 6 days or 18 mins of stretching per day for 3 days.

[@CheshireCat424]

Thank you! I was so confused, because I thought it would only be 9 minutes a week for the entire routine and then I was counting: wait, a five-minute warm-up, 3 sets of 60 seconds on each leg and 3 sessions a week is way longer than 9 minutes.

[@naritruwireve1381]

ooh I thought he meant 9 mins of stretching total per week because of the chart at 5:03

[@user-iv9os6rk8u]

I am rlly not good at math so while reading this I lost some braincells and I didn't even try to process it as I will lose more brain cells 😑🙃

[@naritruwireve1381]

@@user-iv9os6rk8u tbh same here lol. Now that I'm doing my own math though, I'm getting confused. 30 seconds per stretching exercise and there are 3 stretching exercises = 90 seconds per 1 round of stretching but we gotta do those 3 stretches 3 times each = 270 seconds done 6 days a week = 1620 seconds = 27 mins of stretching

[@savyluwiii]

Who's also here because you thought "hey! I wanna do this. I'm bored"

[@charliemacdonald9879]

Nah just wanna be flexible for karate

[@Mike90317]

🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️🙋🏻‍♂️

[@houdinididiit]

“If you’re bored when you’re alone, you’re obviously in bad company.”

[@dad4378]

@@charliemacdonald9879 Ik you watched cobra Kai

[@charliemacdonald9879]

@@dad4378 i did but i joined karate years before. But yh amazing show

[@lukepascal6023]

As a certified personal trainer, I found this really informative. I will certainly use this information when working with clients with flexibility goals in the future

[@YiannisChristoulas]

Really glad to hear that!

[@cornholio8715]

@@YiannisChristoulas I don't have a butt

[@emmastone8779]

I love how you keep these so simple! Like there’s only 3 exercises, whereas (no shade but) there are so many different stretching exercises within videos I’ve seen on KZbin, and honestly it seems overwhelming with all the different exercises and different videos I don’t know what to choose from. I’m really really happy this video was recommended to me, thankyou for making this video!💕

[@nivachina6949]

Can we all appreciate the fact that he is explaining this clearly in English!!!!!???? How many of us can even speak another language??

[@stridery]

Ehh.

[@hanatomic.]

Me lol

[@RosesAndIvy]

Uhh most people speak at least a second language

[@nivachina6949]

@@RosesAndIvy i'm saying this guy is a legend!!! That's all xxxx

[@ohwow6640]

I can speak only 4

[@izzythompson4961]

It’s the new year, and one of my resolutions is to be able to do the splits. Kind of dumb, as my others are big goals, fully getting over my eating disorder, deep cleaning my room. But ever since I was a little girl I’ve wanted to be able to do the splits. I was in ballet and jazz classes until 4th grade, and though I loved them, as I got older and transitioned into middle school, I gained a passion for musical theater, and lots of weight. Somehow the elaborate dances I used to do turned into 5 minute wiggle sessions on my bed, with a bag of chips by my side, which I would later puke out. But lately, as I’ve looked back at my life and tried to rediscover myself, I realized it. I’m a dancer. It’s one of the few things I’m passionate about, and it’s actually a healthy habit. So though I’ve lost touch with that side of myself, I’m going back in. In November I went into my basement and slowly but surely had hour long dance sessions with lax choreography. It wasn’t much, but at least I wasn’t hiding in my room anymore. In December I fell out of the habit, but these past few weeks I’ve gotten back in it, making actual fun choreo for some of my favorite songs. I feel like I’m returning home, though my thighs hurt like hell. So now I’ve decided to work on doing the splits. If I can successfully incorporate them into my dance routines, I would be so incredibly proud of myself, and maybe one day, I’ll be able to dance in public again. I just lowkey wanted to vent, so enjoy this. And I hope I’ll be able to do the splits! Wish me luck!!

[@hmm6088]

I wish you the best of luck! :)

[@mugensamurai]

You can do it!!

[@jz1477]

I wish you the BESTEST OF BEST LUCK😘🤞❤️🍀

[@Seal_pup]

How is your dancing going? :) and your splits?

[@memoonacheema1476]

We need update !

[@Yojax]

YESSS! A fitness KZbinr who is to the point, based on science and keeps it simple. Liked and Subscribed. Good work Yiannis.

[@YiannisChristoulas]

I really appreciate your word!

[@jadec5838]

PLEASE, keep this channel updated more often. The quality of information here is awesome!!!

[@rghbhj7971]

It's so hard do find a video that actually explains so well HOW to do excercises, i'm so glad I found your channel

[@1980ruj]

Saw an immediate improvement in my front split! Thanks for the video. Would also appreciate if you could talk us through similar exercises for center splits

[@SweetSerenadeXyWem]

Okay so I have been trying to learn the splits for three months now (it's now october 30th when I type this). I did another video for the first 10 weeks, noticed that I wasn't making any progress anymore and therefore decided to switch. Halfway trough week 11 I decided to switch to this video. Below you can see the progress that I've made in total. I still can't do the split but I think I'm very slowly getting there. I started on a saturday so every new week starts on that day. Edit: It's now february 9th and I can actually do the split... I'm happy but it feels so weird that I finally did it. Week 1 (I believe I started on july 25th 2020): Day 1: done Day 2: done Day 3: done Day 4: done Day 5-7: didn't do it because I was away on holiday. Week 2: Day 1: done It's still painfull btw. Day 2: done You should definitely do this after a good warm up because I can imagine your body would otherwise not like this one bit. Day 3: done Day 4: I had no motivation but did it anyway so done. Day 5: done Day 6: done Day 7: break day. My legs really hurt so I thought it was better to skip today. Week 3: Day 1: done Day 2: done Day 3: done I do notice a difference so yeey :) I still have a long way to go though, but I'll get there. Day 4: done Day 5: done Day 6: done Day 7: done I'm very confused now as to what my first day is every week but let's put it on saturday then. Week 4: Day 1: done Day 2: took a break Day 3: done I have quite some back pain and these excersizes don't make it any better. Not sure what the best thing is to do. Day 4: done Day 5: done Day 6: done Day 7: done Week 5: Day 1: done Day 2: done Day 3: done Although I don't really see much improvement with the splits itself, I do notice I can reach further with the stretches which is also nice. Day 4: done Day 5: done Day 6: rest day Day 7: done The rest day really reduced my back pain. Also did soms stretches last week to make the pain go away. Week 6: Day 1: done Day 2: done Day 3: done Day 4: done Day 5: done Day 6: done Day 7: done Week 7: Day 1: done Day 2: took a break Day 3: done Day 4: done I wish this didn't hurt so much. Day 5: done I'm not really seeing that much progress anymore so I am considering trying different vids but I'm not sure yet. Day 6: done Day 7: done Week 8: Day 1: done I believe I actually saw progress, but it could be my mind playing tricks on me. Day 2: break Day 3: done Day 4: done For some reason my upper right leg hurt quite a bit so I didn't try to do the splits as far as I could on that side. Day 5: took a break Day 6: done Okay my right leg still hurt like the day before yesterday so did the same as then. Gonna take another break tomorrow. Hope it'll stop hurting. Day 7: break Week 8 Day 1: break Day 2: done Although my leg is doing better I don't really trust it enough yet. Decided to do it only with my left leg. Day 3: done My leg felt good enough to give it a shot and it went pretty okay. Day 4: done Day 5: done Day 6: done Day 7: done Week 9: Day 1: done Day 2: skip Day 3: done Day 4: skip, I just had no time. Day 5: done, it felt like I could stretch just a bit further today. Day 6: done Day 7: done Week 10: Day 1: done Day 2: break Day 3: done Day 4: done Day 5: done Day 6: too busy, so break Day 7: done Week 11: Day 1-4: Decided to switch to another video, I think I skipped one day here. Day 5-7: This video. I do the 30 seconds version, so I'm trying to do it 6 days a week. Week 12: Did the workout for 5 days. Week 13: Did the workout for 7 days I think, maybe 6. Week 14: Day 1 (31th of october 2020): done Day 2: took a break Day 3-5: Didn't feel too good, so didn't do it. Day 6: I was surprised that it still went pretty well, done. Day 7: did the 60 sec version to compensatie for the fact that I haven't really done it often this week. Week 15: Day I didn't really do the splits because I was sick this week. Week 16: Day 1-4: Still didn't feel great. Day 5-7: done. I feel like I'm maybe slightly less flexible because I haven't really done the video because I didn't feel good. Going to get back on track. Week 17: done for 6 days. Week 18: done for 5 days. Week 19 (start 5th of december): done for 6 days. I'm really close to the ground on one side :D. I have pain in my muscles though. Week 20-27: I honestly didn't keep track of when exactly I did what excersize. Somewhere in december I switched from this workout to Pamela Reifs split workout, but also did this one every now and then. Sometimes I was too busy and did the splits 4 days a week, but I believe that happened only 2 weeks, maybe even just 1. Most weeks I did it 5-6 times. I think it was week 26 but I hurt my left leg this time haha... I kept doing split excersizes, just not the splits itself on the left side because that didn't feel safe to me. Week 28: Started doing the split on both legs again. It's now february 9th and I actually got the splits. It took FOREVER but wowww I'm so happy and proud.

[@sassyqueen9739]

I’m proud of u

[@SweetSerenadeXyWem]

@@sassyqueen9739 Thank you!

[@sassyqueen9739]

@@SweetSerenadeXyWem😊🤍

[@leggermentesara]

Yeeee🥳

[@SweetSerenadeXyWem]

@@joshiganna Thank you for this sweet comment, I would hart it if I could haha.

[@mputube]

I follow a number of fitness gurus on KZbin. I didn't realise there was room for another but your video is simply excellent. It's very clear, with details in all the important areas and is not unnecessarily long. Video and audio are great quality too. Keep this up and consider uploading more videos on some kind of regular basis (so people know to tune in) and word will spread about your talents. This may well also attract more people to your courses. Good luck.

[@whitewolfdojo8259]

Thanks again Yiannis for these clear instructions. Knowing the exact timings is so useful and having a target time/sets backed by your scientific research make us want to stick to your recommend schedule. So many times I’ve done vague stretching without clear understanding and goal and end up switching. Some ideas for future videos would be different goals such as overhead mobility, pancake stretch, thorasic etc… With you applying your super science approach and what you think are best stretches for those goals. As you say there are so many to choose from on the internet! I respect your opinion on this stuff. Keep up the great work! 💪🙏 🇬🇷☺️

[@YiannisChristoulas]

2023 UPDATE! New Side Split Flexibility Program (6 more methods added): yiannischristoulas.teachable.com/p/my-downloadable-16290

[@sammylane21]

Any tips for stretching groin muscle stretching??

[@orfeam2142]

Do you live in the UK ή είσαι στην Ελλάδα;

[@justinlakey6838]

Question, What are your thoughts on stretching the IT band before sinking into the deep lunge or split? I find that if I forget to stretch it in advance that my knee tends to rotate outwards disturbing the alignment of the stretch. Have you seen this with other people?

[@alelobster]

Hello yiannis, how are you? I don't understand how i can get the split because i don't understand the sequence of the exersice during one simple week. For example if i do 3 days for week where in the first day i do the first type of stretch per leg (total of 3+3=6 min), the second day i do the second type of exercise per leg (total 3+3=6 min) and the last day of rhe week i do the split stretch (total of 3 min) it's right? And another question: the per-stretch of 15 seconds i must do every time before one step or just one time per leg when i start a new kind of exercise? Thank you big man ;)

[@markdangerfield2093]

Yiannis Christoulas Oh I seen that I know that so I know what to do

[@maralkarima6759]

I’m so inflexible and I only did this twice in one day and now I can do the splits I edited this and I can’t do the splits anymore the next day

[@calixteviollet493]

How inflexible? Could you touch your toes yet?

[@ES-el5dm]

Have to keep doing it so it stays that way ...

[@jarynnquintanilla9739]

Keep doing it everyday to maintain that ability.

[@lararob6284]

You needed to keep on practicing that day

[@AyeYoJazz]

LMFAOOOOOOOOOOOOOOO

[@chainstair4]

This guy is proper legend. I was doing a split 3 years ago and couldn't find the same video that I used back then. Now I am using this one for training and it's 10x times better. Perfect content

[@RecklessInspirer]

Thanks for breaking it down into 3 stretches! This seems much simpler than the other vids I’ve seen about learning splits

[@richardlionheart3524]

There are 3 exercises to train the main muscle groups for the stretches: Standing Hamstring Stretch Low Lunge Front Splits Warm up of 5-10 minutes’ low intensity activity (walk, bicycle) Standing Hamstring Stretch of 10-20 seconds (leg at 90° angle) & than proceed to 60 seconds developed stretch (back leaning toward the leg). Complete each leg with 3 sets per leg. No rest is needed between legs. Low Lunge stretch of 10-20 seconds’ and then moving into more developed stretch of 60 seconds. Complete each leg with 3 sets per leg. No rest is needed between legs. Front Splits - Use support for the knee, folded shirt under the heel, 3-4 books to support your hand while performing the stretch. stretch of 10-20 seconds’ and then moving into more developed stretch of 60 seconds. Complete each leg with 3 sets per leg. No rest is needed between legs. Tips Breath out during your stretch Foam rolling the target muscles before training Periodize with a deload week every 6 training weeks.

[@21Chrispy123]

That’s my understanding but I don’t know how 3 sets of 1 minute duration, per leg for all 3 exercises works out to be 9 minutes... unless I’m just really missing somthing..

[@Love-qq9ob]

@@21Chrispy123 me too he said its 9 minutes for each muscle not all together and there are 3 muscles but i stilll cant figure it out how its 9 minutes for each muscle

[@TCt83067695]

I'm not even paying attention cause his accent is so cool

[@alishaanimations3058]

TCt83067695 ah same ✨

[@dimitrischronis146]

He's Greek like myself and he really caught me off guard xD

[@jorge-esteban]

@@dimitrischronis146 Γειά σας! Εγώ είμαι Ισπανός, αλλά μελετάω ελληνικά και μου αρέσει πολύ τον πολιτισμό της Ελλάδας! Εσύ ζεις στην Ελλάδα;

[@dimitrischronis146]

@@jorge-esteban Μενω στην Αθηνα ναι!

[@tererai7936]

A greek guy with a spanish accent 👌🏾

[@emilysha418]

Love this! You totally deserve more subscribers. I appreciate the science + the quality editing. Could you make some follow along videos? It would be a relatively low effort way to boost your views and I know I'd watch them over and over! Thanks!

[@sloyo5952]

Thank you Yannis this is such a great video! Proven information delivered clearly, no filling up, no BS. I love your video, I'm glad it seems to be doing well in terms of views because you deserve it and I hope you make many more.

[@YiannisChristoulas]

Thanks for the support! It's really important for me to see that these videos are practically helpful!

[@SpanishCebolleta]

I'm looking for a way of increasing my flexibility, especially the splits, for my pole dance class, and this video might be just what I need! I'll add it to my routines and will be sure to give you and update of my progress 😊

[@mattsawyer6011]

Omg thank you so much I’m behind in gymnastics and I don’t know the splits but now because of you I can do the splits

[@DavidPuckArtist]

This video is amazing!! My splits routine takes a long time everyday and I've been doing it for many months with small results. I've been looking for evidence based efficient routines. Thank you so much!!

[@thestormlscoming]

Thank you for providing an actual routine to follow!! I’m going to start doing this. 🤞🤞🤞

[@drew4u164]

Thank you for a straight forward and informative video

[@s.7184]

This is a great explanation! Now I think I can do it! Please make a video on middle split too. Thank you!

[@thomasp3218]

High quality content, cites scientific papers, explains stuff really easily and eloquently, very high quality content and really helpful stuff. Yanni, your vids are outstanding in general! Much love!

[@YiannisChristoulas]

Thank you Thomas, I really appreciate it!

[@hillarywilkins7395]

That’s the best explanation of training for a front split I’ve seen & I love the nod about how to programme your training - I’m excited to start his!👍👍

[@MizzRychcik]

This is the BEST video about splits I have ever seen 👍👍👍 starting my new stretching routine tomorrow

[@YiannisChristoulas]

🙏🙏

[@bnb525]

I totally loved this! Evidence based videos are something you don’t see everyday. I now feel more confident doing stretching exercises because there’s proof it will work. May I suggest you to do a FOLLOW-ALONG video of a full body workout so that people can see the exercises and just mimic the correct technique. They’re popular ways of attracting more people, only in this case you’re backed up by science. Subscribed!

[@YiannisChristoulas]

Thank you Pablo I really appreciate it! Yes, I will make a follow-along video and announce it on my Instagram page.

[@celestedivinity2178]

You have an incredible production value! This gave me a lot of ideas for what to do for my stretching

[@laurenaf5439]

Wow, that was really really informative. Thanks so much for putting together all these research results!

[@UdoADHD]

This is the BEST video on the splits ever!

[@YiannisChristoulas]

Thank you!

[@hmm6088]

Literally, where have you been my whole life. I am so happy right now! For the longest time I have reached a barrier in my flexibility, where I was kind of close to the splits on my right side, but pretty far away on my left side. Now, I’m a ballet dancer, and have been dancing since I was 3 years old. So, this barrier in my flexibility is very bad when the girls in my level are expected to be much more flexible than I could even wish. Anyhow, I watched this video and thought I should try it out, because it sounded really interesting, and I liked how you used science to back your explanations, because a lot of videos I see people don’t really know what they’re talking about, to be honest. So I just tried out the routine that you stated, and I’m SO CLOSE TO A FLAT SPLIT ON BOTH MY SIDES!!!! In my left split, my back leg used to be very bent. Now, I can almost straighten it all the way! And there is almost no space on the ground in my right split. It was a bit difficult holding the stretches for 60 seconds, but I promise you it’s worth it. Thank you, thank you, thank you, thank you! I can’t say it enough. This video has made my entire life.

[@oliviazaleski943]

yay! congrats! i’m literally the same way though. like i’ve been dancing since i was 6 but i’m so close to my right splits and my left split are really far off. do you think i should try this??

[@hmm6088]

Olivia Zaleski Absolutely! It might take a couple days to get fully in your split (depending on where you are now) but honestly this video really worked. I’ve tried a lot of different stretching videos and nothing really made that much of a difference, but I saw pretty much immediate results from this video.

[@YiannisChristoulas]

This is great! I'm really happy for you and your progress! Keep up the good work!

[@hmm6088]

Yiannis Christoulas Thank you so much!

[@hmm6088]

Hey guys! Wanted to update- My right split has been flat for a while now!! (Yay!!) and my left split is really close to being flat!! This is the only flexibility video I’ve seen that has actually given me results!

[@samantharodriguez778]

I have watched many videos on how to do the splits and this is the best one, specially because it’s scientifically backed up. Thank you for sharing! Wish you all the best!

[@toadstool_tickler]

Subbed for the professional presentation: amazingly informative, clearly explained and to the point. Excited to implement these practices and learn more, thank you Yiannis!

[@YiannisChristoulas]

I appreciate it! Go for it!

[@spanishguycooking]

Really cool science point of view. Looking forward to Middle Split one ^^

[@serdargulen9643]

Very good content mate, Congrats

[@romanakondrlova247]

Finally something based on science! Thank you! I have been stretching for about a month now and still cannot do the split. I am going to try these and will let you know how it goes!

[@jackmurray7111]

Great video, really helpful and well explained. Thanks for the great content!

[@josejulianaguirrepinzon7666]

I tried stretching with the 3 sessions with 1 minute sets. The extended leg exercise and the lunge were reasonably well, but after 6 minutes of _attemping_ the split (3 in each leg), I ended up feeling as if I had just given birth and my wrists hurt like hell. I switched to sets lasting 30 seconds and I am no longer a mother but my writst still hurt a little.

[@koolpebble]

Lol...."no longer a mother."

[@farhanawaheeda7282]

😂😂😂😂

[@shannonr4360]

Try some yoga blocks. It supposedly helps with the stretching if you can't go all the way and takes some of the pressure off

[@josejulianaguirrepinzon7666]

@@shannonr4360 Do you mean under my hands? I am currently using a couple of cushions to avoid holding my weight with bare hands, would the blocks be better?

[@shannonr4360]

@@josejulianaguirrepinzon7666 yes they hold up a little higher. Put them under your hands for easier distribution of weight until you can go lower without them. You can also use a cushion under your knee or and big pillow or multiple pillows under the pelvic area to help ease the stretch then slowly reduce the height as you gain flexibility. Look up some diagrams for better reference. It may help with less pressure. Maybe even some wrist straps or wraps for better stability. Worth a shot

[@swordsandalspoof5330]

Please make a video on Middle Splits You Explained it great ...

[@DelaG29]

Great video. I did one session with your stretching method + a couple of my usual stretches and saw really good improvement. Would love one for middle splits please 😊

[@franciscomunozcarvajal9839]

I've done some research myself and ended concluding the same that is summarized in this video. This is perfect. thank u.

[@Miowmio]

this video really helped me a lot, it is easy, effective and really live the "quality is better than quantity", practice smart not hard. I get the front split after 9 months of practice. I'm sorry, I'm not those natural born flexible, or those beginner bro and sis who did it in few weeks or some claimed it they achieved in few days time. It a long journey but I reached my destination :D Thank you Sir, Yiannis I'm in my 30s+ old I'm guy uncle and slow learner. So this 3 moves, and well planned with science supported is suited me compare to millions of split workout videos out there. He deserved more view and subs, so he can continue to produce excellent contents for us. maybe backbend or arm balancing like handstand.

[@TemitayoGiwa]

This is exactly what I've been looking for! Can you do a follow along video?

[@YiannisChristoulas]

Glad to hear that! Maybe I'll do one in the future :)

[@Meggutz]

That would be great. You should do one!

[@QuantumManifestQueen]

Omg absolutely

[@Love-qq9ob]

@@YiannisChristoulas please do a follow along video many of us are confused about the timings

[@camokazi1313]

Commenting for follow along.

[@davidpeace4001]

very helpful. best video i’ve seen. great work, thanks!!

[@henrysmith5784]

This is an excellent video. Most only touch on the exercises and not the other factors involved. Thanks!

[@christopherpolitis3166]

In most hamstring stretches I feel it most in my calves. The standing single let stretch with a pointed toe is probably the one that I feel I am targeting my actual hamstrings. This video is really well put together. Thanks

[@AB-mo7rz]

Same ldk why ??!

[@EmilienGosselin]

Simpy stand up, tilt your pelvis forward (like if you want your butt to stick out) and bend forward. I guarantee you'll feel it in your hamstrings.

[@Daisy-xm7gx]

meeee toooo!I recommend adding a calf stretch as well to this routine then

[@nekoedge8498]

I think keeping your back as straight as possible helps you feel the hamstrings more, you might not be able to go as deep but at least it targets the hamstrings

[@hifumiVAL]

Could you do a video about a full body static stretching routine. Btw I really like your scientific approach to sport and your video. Keep up the good work!

[@YiannisChristoulas]

I appreciate it a lot! It's definitely on my plans, I just don't know when.

[@nilushiherath4600]

Thank you for this amazing tutorial.. I was almost able to get in to my splits in one go after trying several other tutorials for last couple of weeks.. Thank you 🙏 once again

[@KamaleeCR]

This is the best explanation I've seen so far. I will definitely give it try! Thank you.

[@YiannisChristoulas]

Glad it was helpful!

[@andrewharichandran3465]

I like the "deload" week #7 to rest. That makes sense for everything, including weight and muscle training

[@YiannisChristoulas]

It does!

[@andrewdigiugno6867]

Your channel is awesome man!!!

[@YiannisChristoulas]

🙏🙏

[@Sheow]

Thank you so much for a very informative video. I have learned a lot from this than from all the how to do a Split video tutorials that i've seen combined because those videos just straight up show how to do the exercises while you on the other hand took the time to research and explain to us in a short but very understandable and clear way. Thanks again. Please keep making these kinds of informative videos about health.

[@mykaratejournal2120]

Thanks for explaining the science and methodology for the stretching routine. Keep up the good work.👌🏼👍🏼

[@YiannisChristoulas]

😁🙏

[@mariachristensen855]

One month into my front split stretching, and I can already do it on one side! Thank you for the fantastic advice! I just have one question: When doing the deload week, do you mean that one will have to reduce all exercise or only the stretching?

[@ember6814]

...I just did the splits. In 5 days. One of which was a rest day. THIS IS ABSOLUTELY INSANE, I'M STILL IN SHOCK. I used to do kickboxing and had about 15-30 minutes of intense flexibility sessions 3 times per week. On top of that, I came home and did 20 minutes of flexibility exercises almost every single day. I barely got my splits in 2 months at that time, and it wasn't even this smooth. I'm still in disbelief about how fast this works. I stopped taking kickboxing lessons about 2 years ago, and I was really depressed about losing my flexibility. This simple workout right here easily got me back to where I was. Thank you so much for publishing this video on youtube for free. You just saved me lots of time and effort :)

[@jonhniewalfard9667]

My father has given me a bigger body than my brother and bigger bones, I’m currently 6’1 and 150lb. Doing the splits is very tough for me and do you have any suggestions on what will help me

[@kmradosevich]

@@jonhniewalfard9667 the most important thing is to be consistent

[@abner20bushi]

Excellent video man! Thanks for sharing so much info. I have already watched your video "How to increase flexibility fast!" and now I'm also gonna watch the one about stretching while sore. Thanks again!

[@tylereaze2558]

I’m very grateful that you don’t suggest pushing yourself in a way that could seriously harm you. From my experience, too many fitness videos do that. Force sometimes is just not the way to go.

[@kevenvillalba9145]

starting this tomorrow and will update every week. Week 1- I noticed that now I'm a bit more flexible. Not significantly but enough to notice. Im still about 15-16" off the floor in my splits.

[@YiannisChristoulas]

💪

[@Bobswea]

Curious to know your results. Good luck! 🙌

[@abrilbovino6497]

I think I am going down the same road! Good luck! I will be doing that too

[@NathanielBTM]

Update us

[@kokomrade2541]

week 2?

[@ase2433]

Hey Yiannis, Thank you very much for this very good video! I am a trainer myself and often miss scientific background on KZbin...You have a new follower now ;) Have a great day!

[@YiannisChristoulas]

Really happy to hear that!

[@josejulianaguirrepinzon7666]

@@YiannisChristoulas Do you think the stretching method would be the same for an _over_ split? Do you have any tips for achieving a bridge/back bend? (I've just found your channel and I'll look if there are any videos. If so, please ignore this request)

[@KenE252525]

Thanks for the good comprehensive info. I'll check out your course.

[@bubume8277]

Finally! ❤ It is sooooo damn hard to find any useful information about any type of training in Internet. Like 99% of tutorials are just random lists of 15+ different exercises... You brought my hope back. Thank you.

[@YiannisChristoulas]

Reeeeaallyyy thanks a lot, comments like this keep me going 😀

[@dansstudiox-dance9455]

The 7th deload week is KEY! I increased my splits with 15 degrees in two months, but really saw results after the deload week. I’m 32 years old. One of my students got to full splits in the same time, but she’s half my age 😊

[@YiannisChristoulas]

Thanks for sharing your experience, I appreciate it!

[@karlistapr]

Wow!! I have been trying to do the split for one year and I feel like i'm cannot get deeper and reach the floor, know I understand why. I'll make this exercises my new routine. Very nice video!! Thanks!

[@YiannisChristoulas]

I'm glad to hear that! Keep going!

[@pooppee1897]

How is it going now?

[@karlistapr]

@@pooppee1897 well, my main problem is that my psoas is very short and I have been focusing on that with the recommended exercises in this video and its going very well!!!

[@xenioralad3159]

@@karlistapr u get it now?

[@IvanaChapman]

Well explained! I like how you simplified it down to 3 stretches.

[@tiger1ac]

This is exactly what I was looking for on my flexibility journal thanks Yiannis!

[@smaragdasakka8687]

Θα ηταν πολυ ωραιο να ειχες στα βιντεο σου και στα ελληνικα, για οσους δεν καταλαβαινουν αγγλικα η δεν μπορουν να βρουν ενα αναλογο καναλι τοσο καλα πληροφορημενο οσο το δικο σου! Πολυ καλη δουλεια οπως και να εχει, εμενα με βοηθησε πολυ!

[@YiannisChristoulas]

Thank you Smaragda for the support and your recommendation. I have greek subtitles in this video and soon enough in all of my videos.

[@WanderlustmovementOrg]

All I hear is "are you lost baby girl"

[@Youtubbyface14]

HAHAHA! Oh man, it’s all I’ll think about now

[@abemnara]

🙂 you made hear that now

[@ultimatewarriors5749]

O that movie with

[@flowerchild9815]

😂😂😂

[@kadosworld2232]

HAAAAAAAA😂😂😂😂🤦🏾‍♀️ #365

[@dominiquelesellin987]

wow, you did so much work to give us the most effivient and simple method. Thanks so much!!!

[@maxlson5439]

You are very helpful and your ways of explaining and summarizing is excellent!

[@HPrithiraj11]

Have been struggling ,let me try this too

[@angelmints]

please give us a full stretching routine follow along if possible!

[@KhasoaDiaries]

My exact wish

[@user-zd7lp2wp4l]

Hi from Japan and thank you for making this video:) I'm really looking forward to the side split version and many more! If you have the time, could you make a video where you do the stretch with us? (maybe with some tips would be nice) I would really appreciate it and probably do it every day!

[@foshiagirl8995]

Thank you so much for those precious information ❤

[@dionysislarson6352]

Damn Dude, these stretches are even helping with my sciatica! Cool.

[@kherigenjones574]

I am a 24 year old woman who isn’t totally inflexible, but I definitely wasn’t where I wanted to be, so I started this routine a month ago. After a 5-minute warm up, I would do a 20 second warm up stretch per stretch position and I chose to hold for 1 minute so I wouldn’t have to stretch as frequently during the week. I was pretty high off the ground when I started, but I noticed that my stretching got better and better as weeks progressed. Some days I didn’t feel like stretching, sometimes during my sessions I would feel nauseous from the discomfort, but I pushed through it and I’m glad I did. Do not underestimate the power of will! My goal was to get my splits by Christmas, but it’s now December 17th and I have officially achieved my splits!! If you are consistent with this, you will see results. Ty so much for the video!! @Yiannis Christoulas

[@YiannisChristoulas]

Congratulations! I'm glad to hear about your progress!

[@kherigenjones574]

@@YiannisChristoulas thank you so much for the great content, I wouldn’t have been able to do it otherwise!

[@mariohanna5719]

Best technical split explanation the internet has too offer....Period

[@YiannisChristoulas]

Thank you!!!

[@Alvelo14]

Step by step, this is an amazing explanation!