What Are Splits? (Exploring Our Legs!)

Maggie Collum
Jan 22
2 min read

The Different Types of Splits (and 3 Exercises to Help You Improve Each One)

Splits are a major milestone in a dancer’s journey—but not all splits are the same. Understanding the different types of splits and how to train for them safely is key to building flexibility that lasts.

At MC Dance, we believe flexibility should be developed with proper alignment, strength, and patience, not forcing or shortcuts. Below is a breakdown of the main types of splits dancers work on, along with three effective exercises to help improve them.

Here is a video with two stretches: https://www.instagram.com/reel/DT05mPCEREX/?igsh=NGl3d2lkY2pzbGdu

Right Split & Left Split (Front Splits)

A front split places one leg forward and one leg back, with hips square to the front. Dancers must train both sides evenly to avoid imbalances.

What Muscles Are Working

Hamstrings (front leg)
Hip flexors & quadriceps (back leg)
Core for alignment and support

3 Exercises to Help

1. Half Split

Kneel on one knee, extend the front leg straight
Keep hips square and spine tall
Hold 20–30 seconds per side

2. Low Lunge Stretch

Back knee down, front knee bent
Gently sink hips forward while engaging core
Helps lengthen the hip flexor on the back leg

3. Active Front Leg Lifts

From a lunge or split prep position, lift the front leg slightly off the floor
Builds strength inside the stretch for better control

Center Split (Middle Split)

The center split opens both legs to the side, requiring flexibility through the inner thighs and hips while maintaining proper knee and foot alignment.

What Muscles Are Working

Inner thighs (adductors)
Hip rotators
Core stabilizers

3 Exercises to Help

1. Frog Stretch

Knees bent, feet out wide, hips down
Keep chest lifted and knees aligned
Excellent for inner thigh flexibility

2. Straddle Stretch

Sit with legs wide, toes pointing up
Lean forward with a flat back
Focus on length, not forcing depth

3. Straddle Leg Lifts

Sit tall in a straddle and lift one leg at a time
Builds active flexibility and strength

Half Split (The Foundation Split)

A half split is a preparatory position that helps dancers safely improve hamstring flexibility before working toward full splits.

Half splits:

Protect growing muscles
Improve alignment
Reduce injury risk
Support long-term flexibility

3 Exercises to Help

1. Elevated Half Split

Place front heel on a block or mat
Keep hips square and core engaged
Allows deeper stretch with better control

2. Forward Fold with Flexed Feet

From standing or seated, fold forward
Actively flex feet to engage the hamstrings

3. Hamstring Slides

Slowly slide front leg forward while supporting with hands
Stop before losing alignment

A Note on Safety & Progress

Flexibility looks different on every dancer. Progress should be measured by:

Improved alignment
Increased control
Reduced tension
Consistency over time

At MC Dance, we never force splits. Our dancers are taught to stretch intentionally, safely, and confidently, building strong foundations that support their growth on and off the floor.