Unusual problem:(

[Nina]

Hi, I've already tested my flexibility potential. I was able to pass side split test (it was very easy), but it is impossible for me to pass front split test. I've heard side split is harder than front split. I'm very suprised. Should I forget about front split? I'm 20 years old girl with average flexibility.
Could someone help me?

[MichaelJ]

Just because you didn't pass the split test doesn't mean you can't make dramatic improvements. Your maximum potential may be less then some but with practice you will have a much greater range of motion then 99% of the population.

Michael

[Thomas Kurz]

I was able to pass side split test (it was very easy), but it is impossible for me to pass front split test. I've heard side split is harder than front split. I'm very suprised. Should I forget about front split?

The side split test shows whether you have normal mobility of hip joints (do you have enough for the side split) and normal length of adductors and external rotators of the thigh. The front split test shows whether you have normal range of flexion and extension in your hip joints. Extension is most often limited by short or overly tensed hip flexors, i.e., iliopsoas. Flexion is most often limited by short hip extensors, i.e., glutei and hamstrings. I say, "most often" because the likelihood of your limitation being caused by short ligaments is small.

The prudent course of acton for you would be to see a physiotherapist (or a physician who remembers anatomy well) and ask for hip flexor and hip extensor length tests. If only those muscle groups are too short, then deep squats and lunges will lenghten them in a matter of weeks.

[Nina]

Thank you for quick reply and for new hope.

[Thomas Kurz]

You are welcome. What is your sport or activity you need splits for?

[Nina]

Actually, i don't need to do the splits right now. I am keen on judo and it is very useful to be flexible in this sport, so i am trying to increase it as much as i can.