Unlocking Your Hips: The Path to Splits and Squats
Your hips shouldn't hold you back. We use strength-based mobility to open your range of motion, building control you can actually use for deep squats and splits.
Flexibility isn't a skill I was born with; I've had to earn every inch. My journey from being stiff to achieving goals like the splits has taught me the value of progressive overload and patience, principles I now use to help my clients.
The pancake stretch is a challenging goal, and my journey has had its ups and downs, including adductor strains. Using seated good mornings with a barbell helps me work on the forward fold and hip flexion with bent knees, reducing strain while still building strength.
Working towards the middle splits requires consistent effort. Here, I'm using a foam roller to help control the descent and actively engage my adductors, building strength in the end range of motion.
This is an example of an active side split drill using parallettes for support. This allows me to focus on muscular control and gradually deepen the stretch, which is a much safer and more effective way to build flexibility than just dropping into the position.
This is a two-year progress comparison on my front splits journey. It's a slow process, but with consistent training, I'm a few centimeters lower and have gained muscle mass. This is proof that patience and progressive work pay off.
The starting point of my two-year splits journey. Progress isn't always fast, but looking back shows how far I've come.
A snapshot of my front splits progress, using a foam roller for support. This tool helps me maintain tension and control as I work on increasing my hip flexibility.
An earlier photo from my splits journey, showing the beginning stages of the movement. Every advanced skill starts with foundational work like this.
The dragon squat is a great test of single-leg strength, balance, and hip mobility. I'm constantly working to clean up the movement and improve stability, especially on my weaker side.
Working on pistol squats on a box. This variation helps build the single-leg strength and balance required for more advanced leg movements while controlling the range of motion.
About Unlocking Your Hips: The Path to Splits & Squats
Most people try to force their hips open by just sitting in a static stretch, but that is how you get nagging tightness. Instead, we use a concept called progressive overload. We do not just hold a position. We add controlled resistance, like using a dumbbell or a band, to strengthen your muscles at their end range. It is slower than forcing a stretch, but this is the only way to make the gains stick and stop your hips from tightening up the moment you leave the gym.
We often think flexibility is about being loose. In reality, you need control. If you have a deep range of motion but zero strength in that position, you are essentially borrowing flexibility you cannot own. At Troop HQ in Domlur, we flip that approach. We train your adductors, hip flexors, and glutes to be strong throughout the entire movement.
The process is rarely linear. You will see photos of front splits here, but they represent two years of consistent, often frustrating work. We use specific tools like slant boards, parallettes, and loaded exercises like seated good mornings to create space in your hips.
Whether you are fighting for a deeper squat, working toward a middle split, or just trying to get rid of the stiffness from sitting at a desk all day, our methodology remains the same:
- Stability First: We establish a solid foundation before pushing for deeper ranges.
- Loaded Mobility: We use weights to build strength in the stretched position, ensuring your body feels safe enough to let go.
- Consistency over Intensity: We do not believe in pain-tolerance tests. We believe in daily, manageable drills that add up over months.
This is not a quick fix. If you are looking for a magic pill to get splits in a week, this is not the place. But if you are willing to treat mobility like strength training—measuring progress, managing fatigue, and putting in the essential work—you will build a body that feels capable and free for years to come.
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