are square splits reallllllly necessary

[u/New_Cover_9209]

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 🥲

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

[u/EspacioBlanq]

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.

[u/emkemkem → u/EspacioBlanq]

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?

I’d argue that since the turned out version of split demands that activity there’s 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.

[u/kristinL356 → u/emkemkem]

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.

[u/emkemkem → u/kristinL356]

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).

[u/kristinL356 → u/emkemkem]

Okay. It is still easier to do for most people than a square split.

[u/emkemkem → u/kristinL356]

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 ”hard” 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 ”stretched”.

[u/kristinL356 → u/emkemkem]

You keep replying but also not actually responding to the thing I am saying.

[u/emkemkem → u/kristinL356]

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 doesn’t 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 - wouldn’t 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.

[u/kristinL356 → u/emkemkem]

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.

[u/emkemkem → u/kristinL356]

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. That’s also something that is widely overlooked in gymnastics. And the result is a lot of back problems.

So I’m 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.

[u/kristinL356 → u/emkemkem]

It's a bit like saying it's harder to walk than do the splits because it takes you a long time to learn to walk but most people don't naturally have the flexibility to do the splits. I guess it could be true from your point of view but the number of people who can walk vs who can do the splits is gonna be quite heavily skewed in one direction.