View source for Split (gymnastics)

{{short description|Extending legs in opposite directions}}
{{Redirect|Splits}}
[[File:Szpagat poprzeczny.jpg|thumb|A side split]]
[[File:Kalarickal ayurveda praveen yoga.jpg|thumb|A front split in yoga; the [[asana|pose]] is named [[Hanumanasana]].]]

A '''split''' (commonly referred to as '''splits''' or '''the splits''') is a physical position in which the legs are in line with each other and extended in opposite directions. Splits are commonly performed in various athletic activities, including [[dance]], [[figure skating]], [[gymnastics]], [[contortionism]], [[synchronized swimming]], [[cheerleading]], [[martial arts]], aerial arts and [[yoga as exercise]], where a front split is named [[Hanumanasana]] and a side split is named [[Samakonasana]]. A person who has assumed a split position is said to be "in a split", or "doing the splits",<ref>{{Cite OED|'the splits' in split, n.¹, sense 4.b|9707455914}}</ref> or "doing a split" (this form is especially encountered in the [[Eastern United States]]).<ref>Jøhndal, Marius et al. (2018). "[https://dialectsurvey.wordpress.com/2020/11/14/q204-do-you-call-the-activity-of-spreading-your-legs-as-far-as-possible-so-that-they-form-a-single-straight-line-doing-a-split-or-doing-the-splits/ Do You Call the Activity of Spreading Your Legs...]". Cambridge University.</ref>

When executing a split, the lines defined by the inner thighs of the legs form an angle of approximately 180 degrees. This large angle significantly stretches, and thus demonstrates excellent flexibility of, the [[hamstring]] and [[iliopsoas]] muscles. Consequently, splits are often used as a stretching exercise to warm up and enhance the flexibility of leg muscles. A split that goes beyond 180° is called an oversplit.

==Variations==
There are two general forms of splits:

* Side splits are executed by extending the legs to the left and right of the torso. Side splits are called ''straddle splits'' (or ''middle splits'') in dance and yoga, and may be referred to as ''Chinese splits'' in martial arts. Other names include ''box splits'' and ''center splits'';{{cn|date=March 2025}} in yoga the pose is named Samakonasana.<ref>{{cite web |title=Samakonasana |url=https://www.yogapedia.com/definition/7197/samakonasana |website=Yogapedia |access-date=14 March 2025}}</ref>
* Front splits are executed by extending one leg forward of, and the other leg to the rear of the torso. In dance, a front split is named according to the leg that is extended forward (e.g., the right leg is extended forward when executing a ''right split'').{{cn|date=March 2025}} In yoga a front split is called [[Hanumanasana]].<ref>{{cite book | last=Iyengar | first=B. K. S. |author-link=B. K. S. Iyengar | year=1979 | orig-year=1966 | title=[[Light on Yoga|Light on Yoga: Yoga Dipika]] | publisher=Thorsons |isbn=978-1855381667 |pages=352–354}}</ref> Front splits require hyper-extension of the [[iliofemoral ligament]], otherwise the majority of the range of motion must come from the front hip joint.{{Clarify|date=July 2011}}

There are many variations of form and performance of splits, including:

* Oversplit, in which the angle between the legs exceeds 180 degrees.
* Suspended split, in which the body is static and supported only by the feet.
* [[Split leap]] or split jump is a split that is executed after leaping or [[jumping]], respectively, while still in the air. In figure skating, [[split jump]]s are sometimes called ''Russian jumps''. They can be done as an [[split jump (exercise)|exercise]].
* Standing split or vertical split, in which the leg lines are oriented vertically either to the side or to the front. This can also be an oversplit and a front oversplit with the back arched backwards.
* Twisting split is performed by transitioning from front split to side split, and then to the opposite front split.
* Martial arts split is a front split in which the back leg is rotated so the inside edge of the foot rests on the ground. It is more commonly named a "half split".

===Gallery===
<gallery widths="180px" heights="200px">
Image:Shawn Sawyer Spin - 2006 Skate Canada.jpg|A standing split during a [[figure skating spin]]
Image:Överspagat.jpg|An oversplit
Image:Fuori asse alla seconda.jpg|A standing side oversplit
Image:SplitLeap.gif|An [[acro dance]]r performing a ''straddle split leap''
Image:12 - Flickr - Eye Steel Film.jpg|A standing front split
Image:55 - Flickr - Eye Steel Film.jpg|A partnered standing front split
</gallery>

==Problems==
A common problem encountered during a side split is pain in the hip joints. Usually, the reason for this is that the split is being performed improperly (the pelvis may need to be tilted forward). Another common problem encountered during splits (both front and side) is pain in the knees.<ref>{{cite web |title=Performing splits |url=http://www.runtheplanet.com/trainingracing/stretching/chap4-splits.asp |archive-url=https://web.archive.org/web/20111108234707/http://www.runtheplanet.com/trainingracing/stretching/chap4-splits.asp |archive-date=8 November 2011 }} [http://www.inarchive.com/page/2011-10-29/http://www.runtheplanet.com/trainingracing/stretching/chap4-splits.asp Alt URL]{{Dead link|date=November 2024 |bot=InternetArchiveBot |fix-attempted=yes }}</ref>

==Popular culture==
Many people lack the flexibility required to execute a split and thus regard splits to be uncomfortable or even painful. Because of this widespread view, splits appear in [[slapstick comedy]], [[schadenfreude]], and other forms of entertainment.

Actor [[Jean-Claude Van Damme]] performed a split between two moving trucks in a [[Volvo]] advertisement titled [[The Epic Split]].

== See also ==
*[[Stretching]]
*[[Butterfly Pose]]

==References==
{{Reflist}}

== External links ==
* {{Commons category-inline|Splits}}

{{Asanas}}
{{Yoga as exercise}}
{{Authority control}}

[[Category:Dance moves]]
[[Category:Gymnastics elements]]
[[Category:Human positions]]
[[Category:Sitting asanas]]