Suspended Split Progression

Today I will give you a split progression method for achieving the Suspended Split. I got requests to make a tutorial on it, and here it is. Regardless if you are training for a career in aerial arts or fancy yourself of being Jean Claude Van Damme (in Bloodsport, Cyborg, Kickboxer, Black Eagle... did I miss any?), here is how you do it.

Split Progression - Choose Your Split. 

Any split can be suspended. Side Split, Squared or Turned Out Front Split. So pick one or work on all of them. My advice is at least a slight over split. Just to give you a room to maneuver. 

If you have a split, simply do a standing split and hold it. Not too wide, just enough where you are comfortable.


  • A good warm up, will get you greater results.
  • Use the same warm up as in the corresponding split program. The Side Split Program warm up for the Side Split, etc. 

(You can find the Front & Side Splits Training Combo here)

How Long?

You are probably wondering how long to hold each position before trying a deeper one. At least 30 seconds. 45-60 seconds is even better.

If you can't COMFORTABLY hold a position for at least 30 seconds. You really should move your feet closer together and try that.

Comfortably doesn't mean shaking and grinding teeth. It means, "you know you are not sitting on a couch, but you are not about to fatigue and fall down either".
It will take a few attempts over several days or weeks, to get comfortable. Depending on your current strength of course.

A Second Method

The second method can be started after you can hold a pretty low split OR at the same time. It develops balance in addition to strength.

This method requires two objects to be placed under your legs. Starting from under the knees and moving out little by little. 30 seconds rule is still in effect.

  • If you can't split comfortably for 30 seconds. Bring the objects at little closer.
  • To be safe aim for 45-60 seconds holds.
  • If you can do that, move the objects wider apart.

Quick mention

There is another method. It works, but it is a bit riskier. I did not include it for that reason. I will mention it here though. Proceed with caution.
This method calls for manual assistance, which decreases over time. This means you place your feet on the objects and hold on to another stable object with your hands. Arms assistance removes resistance from the legs. As legs get stronger, arms help less and less.

By the way, GREAT NEWS. You can now know exactly how close you are to your split. You can track your split progress AND even PREDICT a day when you will get your split. We have designed a special app and it it's free to all EasyFlexibility Subscribers. You can use it here:

split progression

How to Master Your Split Progression

And if you want to master your splits, do what thousands have done to master theirs. Start training with EasyFlexibility Splits Programs. You can get it here.

side split advanced

Previous article The Psoas Muscle
Next article Test How Much Flexibility Do You REALLY NEED? Do the test!

Related Posts

Today your tightest stretch will become easy…
Today your tightest stretch will become easy…
  Have you ever been so tight in a stretch, you could not even start the stretch? You are not alone, many people have...
Read More
Recent Shoulder Pain Story:  
Recent Shoulder Pain Story:  "How I made one martial artist and boxer the happiest person alive".
Those are not my words, those are his words.. I was observing one of my instructors teach a flexibility class in our ...
Read More
Martial Arts Boxing Injuries - Plantar Fasciitis. How to prevent and heal Plantar Fasciitis
Martial Arts Boxing Injuries - Plantar Fasciitis. How to prevent and heal Plantar Fasciitis
Who? This injury is most common among kick boxers, boxers and MMA fighters. Point fighters and JKA fighters have less...
Read More