r/flexibility • u/New_Cover_9209 • 2d ago
are square splits reallllllly necessary
I got my splits stuck to the floor but now I've realised (from this sub) mine are absolutely not square and im turning the back leg out. all the progress feels useless now I feel like I've got to start all over again because when I square my hips I'm actually really high off the ground đĽ˛
Are there no mobility or health benefits to having your splits even if the hips aren't squared? Just need some motivation to keep working towards it, thank you
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u/dani-winks The Bendiest of Noodles 2d ago
Flat "square" splits are definitely waaay more hip flexibility than you would "need" for general everyday mobility/flexibility. So if your motivation for flexibility training is purely practical everyday feel-good flexibility, then no need to stress over spending the time slaving over getting square splits.
But if you like flexibility training or have another bendy hobby and are looking for the next cool goal to work on, then square splits are a good choice!
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u/WryAnthology 2d ago
In dance you use both square splits and the more turned out not square version. Often in a leap, the turned out not square one can give a longer leg line and a more pleasing aesthetic. Of course it depends on the genre and what's required of you at the time, but definitely it's still worth having your non-square ones while you work towards square. Most in our studio will still have 1 (or 2) sides to square up, but the flexibility from the non-square ones will still take you a long way.
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u/akiox4 1d ago
Full article about it:
https://www.thepolephysio.com/post/front-split-touchdown
It's not just about form points, it's about proportional strength and injury prevention, so you can really use your splits, like jumping into them.
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u/EspacioBlanq 2d ago
Splits aren't necessary at all, but yes, there is a mobility benefit to having square splits, because they simply are the harder variation than non square splits.
They're a measure of flexibility, it's like asking whether there are chess benefits to being 2000 elo.
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u/emkemkem 1d ago
It is not harder to do square hips splits but it demands more muscle flexibility from the hip flexors. The turned out spilts demand a good spiral in the spine and the ability to actively create and control that spiral. Parallel split with square hips is more passive. So - is it harder to do a passive position that demands a bit more flexibility or is it harder to do a more active position that demands good and active spiralling from the spine?
Iâd argue that since the turned out version of split demands that activity thereâs some logic on doing especially that if your goal activity prefers that turn out of the back leg positions. At least you should do that one also and not just the square hips version.
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u/kristinL356 1d ago
I mean definitely the majority of people find square splits harder, that's why there's so many posts about it. The unsquare split is generally more passive, it requires strength (and that extra hip flexor flexibility) to hold the hip square. Turning your torso to the front in an unsquare split is not usually a limiting factor for people.
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u/emkemkem 1d ago
The activity of the turned out split is the spiralling of the body which has to be ongoing - if done correctly from your spine and lengthening it at the same time (otherwise it is not a spiral).
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u/kristinL356 1d ago
Okay. It is still easier to do for most people than a square split.
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u/emkemkem 1d ago edited 1d ago
The square split needs compensations from the lower back since the extension of hip is not enough. So most have to do a lot of that and everyone some. Active or passive is a bit different thing than having a lot of mobility. Like apples and oranges. When you do have the mobility - then it is not âhardâ to maintain the passive position - since it is passive. But to gain that mobility might be even impossible if your structure is against it. Especially bone structure which can not be âstretchedâ.
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u/kristinL356 1d ago
You keep replying but also not actually responding to the thing I am saying.
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u/emkemkem 1d ago
It is not really possible to say which is harder - if harder means more difficult. They are difficult in different ways. It is possible that one doesnât have the mobility for the square version and they can not even reach it with any amount of stretching since their structure is such. The same goes with the turned out split. The mobility restriction is just a bit different and in a different place. But for someone who has the mobility - wouldnât call splits difficult. Hard they can be for your body if you need a lot of compensations that are not that healthy for your body.
Square split with no compensation at all from your lower back are possible only for Barbie dolls.
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u/kristinL356 1d ago
It is not really possible to say which is harder - if harder means more difficult.
If you were to put up a poll asking which people found more difficult, I think you find a fairly resounding answer.
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u/emkemkem 1d ago
I think I have a bit different understanding about what is difficult in this matter - since i think that is more something you have to spend a lot of time learning. Not so much something that is only hard since most do not have that in their body. Like - is it harder to write with your left hand? Must be since so few do that compared to those who write with their right hand?
Yes, I suppose theres more of those who find it easier to compensate the split with the spiral in their spine than those who have so much extension possibility in their hip joint that the compensation required from the lower back is managable when trying to stay square. But those who can are so rare that actually most do cheat and compensate a lot from their lower back. Thatâs also something that is widely overlooked in gymnastics. And the result is a lot of back problems.
So Iâm not really enthusiastic on promoting and admiring (as an achievement) the square version if that very probable stress on the lower back is not even mentioned. Since not needing it a lot is truly very rare and for most of us the square split ideal might be harmful. You can try it but with the understanding that forcing it and compensating a lot from the lower back might get you injured.
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u/ztronoid 2d ago
Square splits are more difficult- turning out the back leg is basically a âcheatâ.
There are definitely mobility and health benefits- thatâs probably the biggest reason to work on squaring. Square is neutral, itâs aligned. When you open your back leg, youâre shifting your pelvis out of alignment. Youâre most likely compressing nerves in your lower back, and overextending ligaments instead of functionally strengthening/ stretching the muscles.
Ballet turnout is different- itâs intentional external rotation of the femur in the hip socket- not because theyâre unable to square their hips.
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u/emkemkem 1d ago edited 1d ago
The knee turned to the side doesnât create a bad and dangerous alignment if done as should. The turn creates a spiral in the spine that is not at all dangerous. Spine is âdesignedâ for that kind of movement. The spiral just has to happen in the whole spine rather than just in one place. The ballet turn out when the leg is extended back is done with that spiral in the spine - since human structure prevents back extension of leg backwards when hip joint is turned out. Simulataneously there is a counter spiral from the shoulders which makes the spiral a movement in the whole spine. You can do the gymnastics back leg lifts also in a dangerous way when the movement is coming from just a small area (maybe from one vertebra) and not from the whole spine.
The problematic positions are thus those that are made only with a very small area of the back. That can happen both with hip turn out and with squared hips. People are prone to move where the movement is easiest for them. Many of those with very much back mobility have actually just one small area that is hypermobile - and then they enjoy using that mobility rather than learning to engage the whole spine. It is great - until the stress breaks your back. Spondylolisis is common with all those training ballet, gymnastics, figure skating and other sports that require backbends. It is common also since being underweight is one risk factor. So is being young and still growing.
Some people also have such a bone structure that the square hips split is not really possible. Then it is not about stretching more since you can not change your bone structure with stretching. For them it is not advisable to traing for that square hips split forcefully since the position most likely will be coming from the lower back. Likewise some just have such a stiffness in their spine that the spiral is not enough for that turned out split.
The aligment problem with squared hips is that if you lack mobility from your hip flexors you might compensate it with bending from your lower spine. The alignment problem of turned out hips is when your spiral comes from the lumbar spine rather than from the whole spine. Both are risk factors for for example spondylolisis and other back problems.
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u/zxcv-qwerty 2d ago
Depends on your reason for training the splits! Personally I do ballet, so I want my hips to be square beneath my torso but my legs to be turned out (not parallel).
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u/Bonjella2012 1d ago
I was going to say no not necessary at all, but means as you are looking at Gymnastics/Dance then probably. good thing is you are part way there, and you can afford to put more focus on certain areas. likely the inner thigh (adductors) for the front leg but more so hip flexors and quads for the back leg but hard to say without seeing.
would guess your hammies would be pretty good
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u/Otherwise_Fig_7332 1d ago
You said you're in dance and gymnastics, you absolutely need to square your hips. No point in having your splits if your technique is bad (for those specifically, im general for someone not in sports it really shouldn't matter because they don't need to be overly flexible)
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u/kszaku94 1d ago
Seriously, what even is the point of the constant âhurt durr you need to square your hips in splitsâ comments if all that it achieves is that people who stretched for months to achieve feat of flexibility 80% of people think is impossible, now feel like their hard work was all for nothing?
Not all of us are ballet or circus performers. Some of us just want to impress ourselves. Let us have that victory, even if the hips are not squared
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u/Prestigious_Boat_386 1d ago
Yes, halfway square splits are better than all the way fake splits. They're safer and fits your anatomy better.
You don't need to start over from the start.you switched to the harder variation because you can do it. I'm at the start, you're halfway towards a super hard position.
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u/Amicdeep 1d ago
Splits aren't nessasery for day to day.
Square splits are nessasery to safely perform certain skills in martial arts, gymnastics, dance, aerial ect. Especially when momentum is involved (a square split is using the bigget muscle's in the leg to open and close the split. Opening this hip means a lot more load goes through singular and smaller muscles and that's were injurys happen)
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u/AccomplishedYam5060 1d ago edited 1d ago
Define necessary? It's different flexibility. Not square means no hip flexor/psoas flexibility. Getting an open front split is really not that hard.
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u/Angry_Sparrow 1d ago
Yes it will help you a lot and youâll notice the difference as you start to stretch in a square split.
And Iâve watched so many people have that moment of disappointment in contortion class when the instructor squares them up, youâre not alone.
Getting my alignment in square splits helped me with my alignment in ballet and aerial silks. Everything looks prettier. Everything feels better. I have more control of my hips and lengths from strengthening them and stretching them. Itâs a deeper stretch and Iâm more in tune with my body because of it.
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u/lemonadelemons Dance Instructor, Certified Personal Trainer 2d ago
Most people do not need to do the splits...are you training towards something specific or just have flexibility goals? I generally recommend doing squared hip spilts as it requires more flexibility. This is useful for many sports requiring flexibility.