How to Train for the Splits: Traditional vs. Strexi-Enhanced Programs

How to Train for the Splits: Traditional vs. Strexi-Enhanced Programs

Training for the splits is one a very common flexibility goal. Whether you’re a dancer, martial artist, yogi, calisthenics athlete or just someone who wants to improve mobility, getting into a full split requires patience, consistency, and the right approach.

Traditionally, splits training has been done through static and dynamic stretches. But with the invention of the Strexi, a science-backed stretching tool designed for safe and effective flexibility training, there’s now a new way to accelerate your results.

In this article, we’ll look at:

1. A traditional splits stretching program
2. A Strexi-assisted splits program
3. A comparison of the benefits, time, and results of each

Traditional Splits Stretching Program

This is the classic method people have used for decades. It includes a mix of dynamic warm-ups, static holds, and gradual progression.

Sample Program (20–30 minutes, 4–5x per week):

1. Warm-up: 5–10 minutes of light cardio (skipping, jogging, or dynamic leg swings)
2. Hamstring Stretch (Seated Forward Fold): Hold 30–60 seconds
3. Hip Flexor Lunge Stretch: Hold 30–60 seconds each side
4. Couch Stretch (rectus femoris): Hold 30–60 seconds each side
5. Butterfly Stretch (adductors): Hold 30–60 seconds
6. Frog Stretch (deep adductors): Hold 30–60 seconds
7. Pigeon Stretch (femur external rotation): Hold 30–60 seconds each side
8. Split Practice: Ease into your middle or front splits and hold for 30–60 seconds

Pros: Simple, low-cost, accessible anywhere.
Cons: Can feel slow and frustrating; progress depends heavily on patience and body awareness.

Strexi-Assisted Splits Program

The Strexi is designed specifically for safe, effective stretching using PNF-style techniques (contract–relax stretching). Instead of just sitting in positions, you actively engage muscles, which trains your nervous system to release tension and adapt faster.

Sample Program (15–20 minutes, 3–4x per week):

1. Warm-up: 5 minutes of light cardio + mobility (leg swings, hip circles)
2. Hamstring Stretch (Jefferson Curl): Stretch and contract x 5 repetitions
3. Couch Stretch (rectus femoris): Hold 30–60 seconds each side
4. Pigeon Stretch (femur external rotation): Hold 30–60 seconds each side
5. Strexi Hamstring Stretch with PNF: Stretch and contract for 3 repetitions per leg
6. Strexi Hip Flexor Stretch with PNF: Stretch and contract for 3 repetitions per leg
7. Strexi Middle Split Training: Stretch and contract for 3 repetitions per leg
8. Split Practice: Ease into your middle or front splits and hold for 30–60 seconds

Pros: Faster results, measurable progression, builds strength while stretching, works both front & middle splits.
Cons: Requires access to Strexi device.

Comparison: Traditional vs. Strexi

Feature	Traditional Program	Strexi Program
Training time per session	20–30 minutes	15–20 minutes
Frequency	4–5x per week	3–4x per week
Difficulty	Moderate – requires patience & tolerance for discomfort	Moderate – device assists & guides, more enjoyable
Rate of results	3–6 months for noticeable progress	1-2 sessions for noticeable improvements.
Safety	Risk of overstretching if pushing too hard	Built-in safety strap + active engagement reduces injury risk
Strength benefits	Limited – mostly passive stretching	Builds dynamic strength & control in stretched positions
Flexibility target	Usually just front or middle splits	Both front and middle splits
Technology	Old static stretch approach	New, science-backed PNF method

 

Which Program Should You Choose?

If you’re patient and consistent, a traditional stretching program can eventually get you to the splits. But it often takes months of work and carries the risk of plateauing—or worse, overstretching.

The Strexi program shortens the timeline by using your own muscle contractions to train your nervous system, while keeping you safe with built-in straps and assistance and providing measurable improvements. Plus, it develops usable strength, so your splits aren’t just for show—they translate into better performance in dance, martial arts, athletics, and daily life.

👉 If you want the safest, fastest, and most effective way to achieve the splits, the Strexi is the upgrade your flexibility training has been waiting for.