How to Do Squared Splits – Protect Your Hips & Boost Flexibility

Zohar
Aug 10
6 min read

If your splits feel uneven, strained, or your hips flare out to the side — learning squared splits will transform your flexibility game. This guide walks you step-by-step through clear warm-ups and wall drills so you can train smarter, not harder.

Whether you’re a dancer, yogi, aerialist, or simply working toward your first safe and confident split, this post is for you.

I’m Zohar, a certified flexibility coach and contortionist, and today I’m breaking down one of the most overlooked but essential details in flexibility training: how to square your splits for maximum safety and depth.

In this YouTube tutorial, we cover the essential drills to square your splits and protect your hips.

In this blog post, we’ll cover:

Why Are Squared Splits So Important?
Warm-Up Routine to Prep Your Splits
Wall Drills to Build Alignment & Memory
How to Do Squared Splits in Oversplit

Why Are Squared Splits So Important?

Open hips splits vs squared hips splits — *Side-by-side comparison of front splits with open hips vs squared hips.*

When you slide into a front split, it’s tempting to let the hips rotate or “open” to make the pose feel easier. But this shortcut comes at a cost — it overloads your front hamstring, strains your lower back, and can lead to uneven flexibility over time.

Squaring your hips — meaning both hip points face forward in one line — changes everything. It improves your hip alignment, helps you stretch more effectively, and protects your body so you can keep training for years to come.

Here’s why squared splits matter for safe stretching:

Balanced flexibility: You’re working both legs equally, instead of letting one side take all the load.
Hamstring protection: With proper hip alignment, your front hamstring is stretched in a supported, safe range.
Hip flexor opening: Tucking the back hip under activates and lengthens the hip flexors, which is key for deeper splits and better posture.
Core & pelvic stability: You engage your low core muscles, reducing pressure on your lower spine.

Think of it like this — squared splits aren’t just about the split itself. They’re about building a strong, aligned foundation for all your flexibility training, from backbends to leg holds.

👉 If you’d like to deep dive into the anatomy of a split and see the drills in action, watch the full tutorial on YouTube. And if you want to better understand the hip flexor anatomy for squared splits, check out this concise anatomy guide on the hip flexor group and their role in movement and stability.

Warm-Up Routine to Prep Your Splits

Before you work on squaring your splits, it’s essential to warm up your hips, hamstrings, and quads. A targeted warm-up prepares your muscles for deeper stretching, reduces the risk of injury, and makes it easier to keep your hips aligned.

The sequence below is my go-to for activating the right muscles and creating space in the hips. It takes just a few minutes and sets you up for a safer, more effective training session.

*See the warm-up flow in the image for a visual reference*

Low Lunge – Opens the hip flexors and prepares the front of the back leg for a deeper split. Keep your hips squared forward and core slightly engaged.
Half Split – Stretches the front hamstring while you maintain hip alignment. Use yoga blocks under your hands for balance if needed.
Quad Stretch – Targets the quads and deep hip flexors, especially useful if you sit for long hours during the day.
Supported Split – Combines the hamstring stretch with hip flexor opening. Use blocks to support your hands and keep your spine tall.

💡 Tip: Spend at least 30–45 seconds in each position, breathing deeply, and consciously squaring your hips. Quality time in your warm-up sets the tone for safer, deeper splits later in your practice.

🎥 Want to follow along with me?

I have an 8-minute YouTube warm-up class that guides you through all these drills in real time — perfect to start your practice.

Wall Drills to Build Alignment & Memory

One of the most effective ways to train your hips to stay squared in splits is by using the wall. The wall acts as a constant reminder for alignment, preventing your hips from opening and helping you build muscle memory over time.

how to do squared splits using the wall — *Three wall-based flexibility drills to improve squared splits — low lunge, half split, and full split. Detailed cues and guidance available in the full YouTube tutorial.*

In this sequence (pictured above), we’ll progress from easier drills to the full split:

1. Low Lunge at the Wall

Place your back shin and foot against the wall, with your knee cushioned on a mat or padding. Step your front foot forward into a lunge position. This opens the hip flexors while keeping your hips squared forward.

2. Half Split at the Wall

From the low lunge, shift your hips back and straighten your front leg, flexing the foot. Keep both hips pointing forward and avoid collapsing the chest.

3. Full Split at the Wall

Slide your front foot forward into your split while maintaining the back shin against the wall. This keeps your hips aligned and trains you to hold the position without flaring out.

💡 Why this works: The wall stops your hips from sneaking into an “open” position, forcing your muscles to adapt to correct alignment. Over time, this builds not just flexibility but also control.

🎥 Want to see these in action?

In my YouTube tutorial, I demonstrate each of these wall drills with tips to avoid common mistakes — so you get results faster and safer. Watch the full tutorial here →

How to Do Squared Splits in Oversplit

oversplits for squared hip alignment — Two variations of oversplits for improving squared hip alignment: Variation 1 with front foot elevated, Variation 2 with back foot elevated. Helps increase hip flexor stretch, hamstring flexibility, and overall split depth.

Once you’ve mastered your squared front splits on the floor, oversplits are the next step to building even more range and strength — but only if you maintain that hip alignment. The goal isn’t to just go “deeper” into the split, it’s to keep your pelvis neutral while increasing your flexibility safely.

Variation 1 – Front Heel Elevated

Place a yoga block, stack of mats, or a low step under your front heel.
Slide into your squared split, focusing on keeping both hip points facing forward.
Press gently into the block with your front heel to keep your muscles engaged.

Variation 2 – Back Knee Elevated

Place a yoga block or pad under your back knee.
Keep your hips aligned as you lower into the split — this variation intensifies the back hip flexor stretch.
Engage your glutes and core to prevent arching or twisting in your lower back.

💡 Pro tip: Oversplits are a progression, not a starting point. If you feel any pinching in the hip or strain in the hamstrings, lower the height and return to your base split.

🎥 Want to see exactly how to position yourself and avoid common mistakes? Check my YouTube tutorial for detailed cues and real-time adjustments.

Ready to Take Your Splits to the Next Level?

If you want results like this, you’ve got three great options:

1️⃣ Follow my step-by-step YouTube tutorial — Learn the anatomy of a squared split, my favorite wall drills, and solo training tricks you can start using today. Watch the full tutorial here 🎥

2️⃣ Book a 1:1 Private Training Session — Get a personalized program, real-time corrections, and the accountability you need to progress faster (and safer). Schedule your session now 💪

3️⃣ Join the 30-Day Split Flexibility Challenge — Build a daily stretching habit, unlock your flexibility step-by-step, and train with me for an entire month. Perfect if you need structure, motivation, and visible results. Sign up here 📅

Real Results in Just 2 Sessions ✨

In only two private flexibility sessions, my student Ane improved her squared hip alignment and split depth—all while keeping her form safe and supported. The secret? Targeted wall drills, active stretching, and the right guidance.