Anatomy for the Splits

What makes the 180 degrees look in splits?

• Front leg: hip flexion 120-135 deg with knee straight

• Back leg: hip extension 20 deg

• Back: lumbar extension ~ 30 deg (This one is a very rough measurement)

Hip flexion angle measurement

Hip extension angle measurement

Back extension angle measurement

How to test?

For front leg:

Straight Leg Raise

• Lie on your back

• Make sure your pelvis is neutral (flat on the ground with no front/back rotation)

• If you have 120 deg or more, spend more time working on your back leg

Hip flexion angle measurement in straight leg raise

For back leg:

Thomas Test

• Lie on a surface where you can dangle your leg

• Make sure your pelvis is neutral (flat on the ground with no front/back rotation)

• If you have 20 deg or more, spend more time working on your front leg

Hip extension angle measurement in Thomas test

For lumbar spine/back:

Prone Press-Up (modified by me)

• Lie on the stomach

• Put left hand under front and top of your hip bone (ASIS)

• Push yourself up with the right hand

• As soon as the weight of the hip starts to leave your left hand, stop and take a picture

• If you have <30 deg, work on back extension

Lumbar extension measurement in modified prone pressed-up

Now you have all the tools to do a self-assessment at home to help you identify where the issues are!

Still not sure what to work on? Sign up for my front splits classes and I will help you get there!

Fei