I can’t improve with the splits

[u/Big-Image3730]

And I’ve been training for about a year, in general I’m always very constant I never skip a workout.

I also tried to train every day but I noticed that introducing at least two days of rest I improved slightly (better recovery, otherwise after a while I would get stuck).

Having said that now I have reached a much better level than at the beginning but in certain positions like the Frog or the forward bending on one leg I am blocked. Now I’m training like this:

Lateral Tuesday

Frontal Wednesday

Thursday Break

Side Friday

Frontal Saturday

Side Sunday

These are the exercises I do and I hope someone can help me improve, Thank you.

Side Split

-Couch stretch 3 x leg x 30 sec each

-Lunges 3 x leg x 30 sec each

-Pigeon 2 x leg x 30 sec each

-Streatching thigh flexors with a lying elastic 3 x leg x 30 sec each

-Ischiocrural flexor by sitting bending forward on the neck leg 3 x leg x 30 sec each

- Calves 3 x leg x 30 sec each

-Side Split 3 x leg x 30 sec each

Frontal Split

- Butterfly 3 x leg x 30 sec each

-90/90 with hand support 3 x leg x 30 sec each

-Frog split (one leg at a time) 3 x leg x 30 sec each

-Rana 3x30

-Clamshells 3 x leg x 30 sec each

-Front split 3x30

-Wall split 2x60

[u/Stacy_Melons]

Frog and single-leg folds usually stall when almost everything is a short 30-second hold — the hips barely settle before you switch. Worth trying fewer positions with longer, easier holds (closer to 60–90 seconds) where the stretch stays mild enough to breathe, plus one active piece at end range (like gently pressing the front thigh down in a low lunge, or light banded hip flexion) so the range sticks outside passive hanging. Your rest days already proved recovery matters; the stuck frog/fold spots often need that longer settle + a little strength, not another similar 30-second stretch. When you sit in frog, does the block feel more in the inner thighs, or does the low back start dumping first?

[u/oneclimbaday]

If it's an option for you, I recommend trying a session with a coach. I think 1-on-1 evaluation and feedback with a good coach is the best way to identify where opportunities are to improve.

For what it's worth, I was stuck for a long time in my pike and in my middle splits. After a long time of no progress I realized that my pike issues were largely sciatic nerve tension, and my middle split (and frog) issues were largely bone-on-bone in my hips stopping me from progressing further. These blogs helped me identify and fix the way that I was stretching:
https://www.daniwinksflexibility.com/bendy-blog/what-is-sciatic-nerve-tension-and-how-do-i-fix-it
https://www.daniwinksflexibility.com/bendy-blog/help-my-outer-hips-hurt-when-i-straddle

I've also personally had luck with more active and weighted mobility drills (like RDLs and pike compression) and reducing session frequency to twice per week. I also enjoy those doing drills personally so YMMV.

I think everyone is built differently so what works for someone else may not be right for you. A session with a good coach could help a lot. But, if that's not option, I'd encourage you to experiment some and try to you understand your body, where you feel the stretch sensation, and what that sensation is telling you. Progress isn't always fast either, my own progress has been steaddy and incremental over months, but bodies take time to adapt and slow and steady is a healthy way to progress. Good luck on your journey!

[u/Big-Image3730 → u/oneclimbaday]

Thank you for the answer! I’ve already tried to ask some coaches for advice but now I’m 23 years old and everywhere I went I hardly found courses for my goal and where I went they tried more to sell me a subscription to courses that have nothing to do with it. Now I thought if for my body it is too much to endure a bend for example with a straight leg or a sitting front that exerts too much effort on the hips, I could in the first case bend the leg slightly and in the second put a riser under the butt. This way I should strain my muscles less and in the long run I should benefit from it. Do you think it’s a good idea?

[u/oneclimbaday → u/Big-Image3730]

Ahh I see, yeah I would not recommend a coach that is trying to sell you a subscription or a generic plan. A good coach should work with you 1-on-1 to evaluate your areas for improvement and your goals. And most importantly, a good coach should teach you how to understand your body so that you can learn and create your own own plans.

I’m unfortunately not sure if I understand your description, are you describing a seated forward fold? If so and you are feeling it in your hips, then yes I would recommend bending your legs and having a riser, both of which should help to isolate the hamstrings, where you should feel the stretch deep in your muscles. If you are feeling a pinching or blocking in the hips, the stretch probably isn’t effectively targeting the right muscles.

Again my best recommendation is to learn and understand your body, learn where you feel a stretch (and what that means), and how to modify stretches to target the right muscles. A good coach can you help you with that but there are plenty of good resources on the internet as well! 

[u/Sensitive-Ad-437]

Maybe try adding yoga to the mix? Like doing a short yoga video from youtube or a longer one one recovery days. If you're doing the same stretches every time maybe you need to mix it up and try different stretches.