Drop into split

[u/Just_confusedrn]

I got my first front split on both slides about 4 months ago at 27yo. I have to warm up though and go slow to access it. Do I just keep doing what I've been doing and start putting something under my heel to deepen it? How I can learn to drop into them without hurting myself?

Editing to say that I also do a lot of strength work, and I emphasize mobility. My hamstrings are strong in a lengthened position, but maybe my hip flexers need more challenge

[u/dani-winks]

Being able to slide into the front splits (from standing, I'm assuming?) will require flat splits AND a bunch of hamstring & hip flexor strength to do that safely + with control. Being able to do oversplits (which also typically requires more split strength training in general) would probably be a good way to tackle this, so long as you're training them safely. Some recommendations:

• Be careful with block placement on oversplits to not just dump all your weight into the front knee. This blog post offers some options. This blog post also has some fun prep drills.
• Working on hamstring strength to prevent hyperextending the knee will also be a plus (both in your oversplits, and in any "sliding" drills). This Insta video has an overview of what that means + a great drill to help
• And start working on partial slides! That means things like kneeling front split slides or standing lunge slides to work on building the strength of your hamstrings + hip flexors to support your weight as you're getting closer to sliding into your front split. This blog post has some drills for that

[u/Just_confusedrn → u/dani-winks]

Thank you for the advice and resources! That is all above and beyond

[u/kristinL356]

I like doing slow slides into splits with my hands in the air. Start from kneeling and only go as far as you can go with control. Eventually I moved up to doing them on fully straight legs.

[u/Just_confusedrn → u/kristinL356]

Awesome! Thank you!

[u/Calisthenics-Fit]

 How I can learn to drop into them without hurting myself?

Hold on to something overhead and start out by slowly dropping into it with assist to what you are holding onto overhead (take weight off yourself using arms). Use less assist. Eventually, no assist. I use my Olympic rings set at a height that I can hold when down or a dip bar. You might want to look into death drop too.

edit: Also you should already be able to

go from here and just lift the back leg off the floor into a straight leg. But you can also do the assist drop I first mentioned to also help strengthen to do this.

that's dani if you didn't already know

[u/Just_confusedrn → u/Calisthenics-Fit]

Thank you! I'll try that now to make sure I have the necessary strength 

[u/dani-winks → u/Calisthenics-Fit]

Hey thanks for the shoutout!

[u/FrylrOfficial]

I'd be careful about adding height under your heel just yet. Since you already have the flexibility, working on controlled entries and hip flexor strength might be more useful than chasing extra depth.

[u/Just_confusedrn → u/FrylrOfficial]

Good to know! Thank you

[u/Distinct_Pension4979]

hip flexor strength at end range is probably the gap — passive holds get you there, loaded lunges from that depth close it