Double splits refer to the ability to perform multiple types of splits, demonstrating extreme flexibility where the legs are extended in opposite directions. This includes front splits in the sagittal plane and side splits in the transverse plane.
There are three main types of splits that make up double splits. The front split with left leg forward, where the left leg extends forward and right leg backward. The front split with right leg forward, which is the opposite. And the side split or straddle, where both legs extend sideways requiring maximum hip flexibility.
Achieving double splits requires flexibility in key muscle groups. The hamstrings at the back of the thigh, hip flexors at the front of the hip, and adductors on the inner thigh must all be stretched. This requires a gradual stretching routine with consistent daily practice and proper warm-up to prevent injury.
Training for double splits follows a progressive approach. Beginners start with basic daily stretches, holding for thirty seconds while focusing on proper form. Intermediate practitioners use deeper stretches for sixty seconds and add PNF stretching techniques. Advanced athletes attempt full splits, holding for two or more minutes and training oversplits for maximum flexibility.
To summarize what we have learned about double splits: they require mastery of both front and side splits, involving key muscle groups like hamstrings, hip flexors, and adductors. Progressive training from basic to advanced levels is essential, with consistent daily practice and proper warm-up to prevent injury. Most importantly, patience and gradual progression are the keys to achieving this impressive flexibility goal.