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I am 21 years of age. I have been learning taekwondo for a year. However, I am still unable to achieve a complete split. What are exercises that I can do to increase my flexibility to reach a complete split?

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You've asked in a different way, but the answer to your question is the same as given here: Good exercises for higher side kicks?. Note that while you may strive for a full split, not everyone can achieve it, you may have a physiological setup that precludes it. –  slugster Jul 25 '12 at 12:31
I strenuously disagree that this is an exact duplicate of another question (as suggested by the close vote). Training for full splits is substantially different from training for high kicks. There's overlap, sure, but it's 2 different questions. –  Dave Liepmann Jul 26 '12 at 4:00
@Dave the close vote will expire if no others follow it. It's not a duplicate question but it would certainly be a duplicate answer. –  slugster Jul 26 '12 at 10:26
The close votes regard duplicate questions, not answers. Fundamentally the exercises to achieve the flexibility would have some overlap, but this question at the moment doesn't have the same context as kicking like the other does. –  Matt Chan Jul 26 '12 at 12:07
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2 Answers

I agree with Robin that squats and deadlifts are important. but i disagree that if you can't squat your own body weight you shouldn't be doing martial arts.

Squats are actually great for improving your hip flexibility, most people think they are only for strengthening, but they definitely improve your hip and ankle flexibility. Just make sure your form is good or you'll do more damage then good!

My favourite way to improve flexibility, which I have talked about in a few questions here, is active stretching, or stretching with a partner also known in more science like terms as isometric stretching. Here's a link to an answer to another questions: Is stretching with a partner beneficial, dangerous, or both?

For doing the splits, I would work on the one standing against the wall primarily. Doing the butterfly stretch won't hurt either.

To do the first one:

  1. stand perpendicular to a wall, about a foot or so away

  2. left your leg as high as is comfortable (and that you are able) and then have your partner lift your leg until you can feel the stretch. (for some this will be the same height, for me, with a partner i can get my leg much higher).

  3. Hold for 10 seconds.

  4. have your partner holding steady, push against there resistance. For 10-15 seconds.

  5. relax and allow your leg to be lifted higher for 10-15 seconds..

Make sure you do both sides b/c the stretch is difference depending which leg is in the air!

Also: Make sure you're very warm before doing any flexibility work. working on flexibility cold is not very helpful, and can be quite harmful.

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Deadlifts and squats. Thomas Kurz (who demonstrates some very impressive splits at a moderately old age) says that if you can't deadlift and squat your own bodyweight (minimum), you really shouldn't be training for martial arts or flexibility.

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Why should someone not train for martial arts or flexibility if that person can't deadlift or squat? What effect do deadlifts and squats have on obtaining a full split? –  Matt Chan Jul 26 '12 at 12:10
@MattChan "People who can't put a barbell or a partner weighing at least as much as them on their shoulders and easily do a few squats are too weak to learn fighting techniques." Article, other MA.SE answer. I think this is a good answer, though a little fleshing out (ie, excerpting from Kurz re: why strength is so necessary for flexibility for splits) would make it great. –  Dave Liepmann Jul 26 '12 at 14:17
There's also an element of safety involved in working on strength before flexibility. I'm genuinely confused at the downvote. –  Dave Liepmann Jul 26 '12 at 14:19
@DaveLiepmann - If I had to guess, I'd say because it needs more elaboration. Otherwise, it's just kind of a non-answer (not unlike saying something along the lines of "Google it"), and one that many people would probably disagree with (in my experience, and what I've seen around here, the opinion of a lot of people is that technique often trumps raw strength in a large number of cases; why, then, should being able to squat and DL one's own bodyweight be a requirement, let alone a prerequisite?). –  Shauna Jul 30 '12 at 23:07
Because technique is nothing without strength. The people who realise that, and train accordingly, are always better fighters than those who believe the myth that technique is all you need. –  Robin Ashe Jul 30 '12 at 23:30
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