How to Improve Your Over Splits Safely

Last Updated: March 7, 2023

Can you already do the splits, but now you want to go further? You can get scared of injury when it comes to over splits, but if you do it step by step, and safely, you'll get it soon or later. This article will give you some tips to improve your over splits safely.

Steps

1
Get a spot. Get your gymnastics or cheerleading coach, or someone with perfect over splits to spot you. They can help you to learn the over splits in a safer way.
2
Have your spot help you to get your head to touch your knees in splits. However, don't go too far.

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3
Get a thin block. Ask your spot to put the block under your heel, as you perform the splits.^{[1]
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4
Get another thin block. Ask your spot to put the block under your heel, as you perform the splits.
5
Get a panel mat, or a thick pillow. Ask your spot to lift your leg, onto the panel mat when your doing the splits.^{[2]
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6
Get another panel mat or thick pillow. Ask your spot to lift your leg, onto the stack of mats, when your doing the splits.
7
Use your coach, or if you're in the gym, another mat, to put your leg on this time.
8
Get a chair. Place your leg on the chair, and slide into the splits. Still have a spot watching.^{[3]
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9
Attempt to balance. Now that you are advanced at this, get a spot, and make sure your legs, and knees are balanced and in a line. Lift your back leg and touch it to the back of your head.^{[4]
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10
Perform a ring leap. It's step 9 into a leap, and it is a great skill.^{[5]
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Community Q&A

Question

Why can I do splits some days, but not others?

Community Answer

It may depend on your general health that day, or how much you've stretched your muscles. If your muscles are tight, it will be harder to complete the split.
Question

Why do I become stiff after stretching?

Community Answer

You might be over-extending your muscles, so make sure that your stretches are not too painful. This could also be a sign that you're not stretching often enough.
Question

What if I don't have a block or chair?

Community Answer

Start by using pillows. Splits take a long time to achieve, especially over splits, so easing into them will be the safest and most effective way to get them.

Warnings

Don't go too far, to prevent injury.

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Helpful 13 Not Helpful 2
Be able to do your basic splits. Using common sense, you should be able to do your splits first to prevent injury, or muscle tear.

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Helpful 12 Not Helpful 2
Have a first aid kit, so if you get a little hurt, you can cure it immediately.

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