In the current FIG Women’s Code of Points (2025–2028), splits are far more than just a visual bonus—they’re a scoring requirement. For leaps, jumps, and dance elements, gymnasts must show a full 180° leg separation to receive full credit. When the split falls short, execution deductions of 0.10 to 0.30 are applied. In some cases, the skill may even be downgraded or receive no value at all.
On high-profile events like floor and beam, where split-based elements are frequent, the quality of split lines can make or break a routine’s overall score.
While there are many drills coaches use to improve flexibility, nearly all split work falls into three primary categories:
- Front Splits – One leg forward, one leg back
- Middle (Side) Splits – Both legs extended sideways
- Oversplits – Any split position extended beyond 180°, often used in elite training
| Split Type | Leg Position | Common Usage | Main Muscles Stretched |
|---|---|---|---|
| Front Split (R/L) | One leg forward, one back | Leaps, walkovers, choreography | Hamstrings, glutes, quads, hip flexors |
| Middle Split | Both legs out to the sides | Straddle jumps, bar work, poses | Inner thighs, hamstrings, hip rotators |
| Oversplit | Beyond 180° in either split | Elite training, advanced routines | Same as above, with extended range |
Front Split (Right & Left)
The front split is the most universally recognized position in gymnastics. It involves extending one leg directly forward and the other straight back, with both legs flat and fully extended along the floor. Proper form requires square hips—both hip bones facing straight ahead—with straight knees and pointed toes.
There are two variations:
- Right-leg front split: right leg forward, left leg behind
- Left-leg front split: left leg forward, right leg behind
Where You’ll See It
Front splits appear across nearly every event. On floor, they show up in switch leaps, split leaps, front walkovers, and dance movements. On beam, they’re used in mounts, leaps, split jumps, and expressive poses. They’re also a staple in warm-ups and conditioning, helping gymnasts prepare their muscles for the demands of training and competition.
✅ Step-by-Step Entry
Warm Up First
Do 5–10 minutes of light cardio (e.g., jogging, jumping jacks) followed by dynamic leg swings to prepare the body.
Start in a Deep Lunge
From kneeling, slide one foot forward into a lunge. Stack the front knee over the ankle and keep the back knee behind the hip. Stay upright and brace your core.
Slide into the Split
Straighten both knees slowly while allowing the front heel to slide forward and the back leg to slide behind. Keep hips square by guiding the back hip forward.
Check Alignment
Ensure the front kneecap faces up, the back kneecap faces down, and both legs remain straight with the hips level.
Hold and Breathe
Hold for 20–30 seconds, breathing deeply. Exit the stretch slowly to avoid straining muscles.
⚠️ Common Errors & How to Fix Them
| Common Error | Why It Happens | How to Fix It |
|---|---|---|
| Bent Front Knee | Tight hamstrings or fear of sliding | Engage the quads; only slide as far as you can keep alignment |
| Back Hip Turned Out | Trying to drop lower using turnout | Rotate the back thigh inward; aim back kneecap toward the floor |
| Excessive Arch in Lower Back | Tight hip flexors, weak core | Tuck the tailbone slightly and engage the lower abs |
| Tingling or Numbness | Nerve tension in the back leg | Exit the stretch, shake out legs, and re-enter gradually |
💡 Technique Tips
Keep your hips square, your legs straight, and your toes pointed. Avoid leaning back or arching your spine. Instead, engage your core and sit tall. These small corrections lead to safer, more effective training and cleaner performance lines.
Middle Split (Straddle or Side Split)
The middle split—also called the straddle split or side split—involves spreading both legs out to the sides until they form a straight line. The hips should remain neutral (not tilted forward or back), and both knees must point upward, with toes pointed for full extension.
Unlike front splits, middle splits are symmetrical and don’t have left or right variations.
Where You’ll See It
Middle splits are used in floor routines (straddle jumps, wide leaps), beam choreography (side leaps and jumps), and bars (straddle casts and transitions). They are also part of flexibility conditioning routines across all levels.
✅ Step-by-Step Entry
Warm Up First
Start with 5–10 minutes of cardio, then dynamic stretching like leg circles and hip openers.
Start in a Seated Straddle
Sit with your legs out to the sides. Keep your knees pointing up and your spine long.
Gently Slide Legs Apart
Use your hands to shift your hips forward slightly. Lean forward only if your back stays flat.
Check Alignment
Your hips should stay in line with your shoulders. Avoid tucking under or leaning too early. Knees face up, not inward.
Hold and Breathe
Stay in position for 20–30 seconds, breathing steadily. You can add forward or side leans to vary the stretch.
⚠️ Common Errors & How to Fix Them
| Common Error | Why It Happens | How to Fix It |
|---|---|---|
| Knees Rolling Inward | Weak outer hips or lack of awareness | Rotate thighs outward to keep kneecaps up |
| Hips Tilting Forward | Forcing depth without readiness | Keep pelvis upright; elevate hips on a mat or block if needed |
| Leaning Too Early | Compensating for tight hips or hamstrings | Wait until legs are nearly flat before folding forward |
| Feet Drooping or Flexing | Disengaged legs or fatigue | Focus on pointing toes and maintaining muscle activation |
💡 Technique Tips
Keep knees facing the ceiling and toes pointed. Avoid collapsing your chest or rounding your back. Try elevated straddle work (on blocks or a mat) to train posture and control. Over time, your range and alignment will improve.
Oversplit (Front and Middle Variations)
The oversplit is an advanced flexibility position where the angle between the legs goes beyond 180°. In front oversplits, one or both legs are elevated on a surface. In middle oversplits, both legs are lifted to allow the hips to drop lower than the feet.
While oversplits aren’t judged directly in routines, they are frequently trained by elite gymnasts to:
- Extend active range of motion
- Enhance line quality in leaps and poses
- Prepare for skills requiring extreme flexibility
Common Variations:
- Front Oversplit: One leg elevated (front or back) or both
- Middle Oversplit: Both legs elevated while sitting or supported
Oversplits are often seen in choreography, rhythmic gymnastics, or flexibility photos. They require not just flexibility, but also control and strength to protect the joints.
✅ Step-by-Step Entry (Front Oversplit Example)
Warm Up First
Do light cardio and a full flat front split before attempting an oversplit. Never stretch cold.
Set Up Elevation
Place a block, folded mat, or cushion under the front foot. Start with low height.
Slide into Base Split
Move into your regular front split with proper alignment and square hips.
Elevate Leg into Oversplit
Gently place your foot onto the elevated surface. Lower your hips without twisting. Only go as far as you can stay in control.
Hold and Breathe
Hold for 15–30 seconds, breathing deeply. Gradually increase elevation over time.
⚠️ Common Errors & How to Fix Them
| Common Error | Why It Happens | How to Fix It |
|---|---|---|
| Hips Rotating or Tilting | Forcing depth without alignment | Use mirrors or cues to square hips |
| Bending Knees | Straining muscles or lacking strength | Engage legs and reduce elevation as needed |
| Arching or Sinking Back | Tight hip flexors or poor core engagement | Keep spine long, brace abs, and tilt pelvis slightly under |
| Forcing Too Far, Too Soon | Impatience or competitiveness | Progress gradually and listen to your body |
💡 Technique Tips
Oversplits should only be added once flat splits are consistently strong and safe. Elevate gradually, focus on proper alignment, and maintain muscle engagement throughout. Oversplits are a supplement—not a replacement—for regular split training.
