True Front vs Open Front Splits
"Everyone who can do a squared Front Split, can also do the one with the Turn Out. " It's a common assumption, but it's not always true.
In practice, some people can only do the True (Squared) Front Split. Other People can only do the Open (Turned Out) Front Split. Some can do neither and some can do both.
The flexibility requirement is different for each split, in terms of individual muscle groups. (In the Online Splits Certification Seminar, we actually have one of the Case Study Classes, showing how to adjust and convert one of the splits into the other, taking advantage of the flexibility that students already have).
So let's take a look at the reasons why someone who can do a True Front Split and can't do a Turned Out One.
To turn the rear leg out several medial rotators, which also flex the hip, must be stretched extra. In other words, only these muscles are stretched through the hip extension, but now also through lateral rotation.
These muscles are:
- All Adductors (Adductor Brevis, Magnus, Longus and Gracilis)
- Tensor Fascia Latae
Of course Kinesiological Stretching Techniques, Isolate each muscle and quickly lengthen in. (One of the unique qualities of the K.S.T.)
What about someone who can do an Open Front Split and wants to Get the Hips Squared?
The following muscles don't have to be as flexible in an Open Front Split, and thus need to be dealt with to "convert" it to the True Front Split.
- Lateral Hamstsrings
(Rectus Femoris is a weak lateral rotator, but it's kept long through straight knee).
(Deep Lateral Rotators of the hip, may prevent proper position of the front hip, if they are very tight).
Armed with this information, you can now easily target the needed muscles.