Types of Splits in Gymnastics: What’s the Difference and Who Are They For?

Splits are a core element of rhythmic gymnastics — they show flexibility, body control and elegance. Here’s a look at the most popular types of splits and tips for safe practice.

Basic Types of Splits

Side Split
A classic position where the legs extend to the sides in a straight line. This split improves hip joint mobility and strengthens the inner thighs. Always warm up with dynamic stretches to prevent injuries.

Front Split
One leg forward, the other back. The front split is the base for both beginners and advanced gymnasts. It works major leg and glute muscles, increases hip mobility and helps with posture. Remember: warm up and stretch gradually — never push cold muscles into position.

Other Variations

Oversplit
A dramatic version with an angle greater than 180 degrees. It demands extreme flexibility and strength to hold form. Common in advanced gymnastics and dance.

Vertical Split
Done standing — one leg lifts up alongside the body. Balance, strong glutes and flexible hips are essential. Beginners should practise using a wall for support.

Split Leap
A split performed mid-air. It combines flexibility and explosive leg power. Focused jump training builds height and beautiful leg lines.

Split for Martial Arts
Helps increase range of motion and prepare for high kicks. Technique and control are key to prevent injuries.

How to Practise Splits Safely

  • Always start with a warm-up: leg swings, hip rotations, deep lunges.

  • Use a soft mat to avoid discomfort.

  • Keep your back straight and muscles engaged but relaxed where needed.

  • Increase your range step by step — don’t rush.

  • Short, daily sessions (10–15 minutes) work better than rare intense ones.

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