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Split Holds with Blocks: Floor Drill

Split Holds with Blocks is an intermediate-level floor exercise drill that works on insufficient split and low leap height. Over-splits using yoga blocks to improve split flexibility beyond 180 degrees.

Quick facts

Event
Floor Exercise
Difficulty
intermediate
Equipment
yoga blocks, mat
Time per round
about 4 minutes
Muscles
Hamstrings, Hip Flexors, Glutes, Quadriceps, Lower Back

How to do Split Holds with Blocks

  1. Warm Up Splits

    Start with a regular split on the floor. Hold for 30 seconds each side to warm up the muscles.

    Cues: Square hips · Chest up · Hold 30 sec each side

  2. Add Front Block

    Place a yoga block under your front foot. Slowly lower into the over-split position. Keep hips square.

    Cues: Block under front foot · Lower slowly · Hips square

  3. Hold Over-Split

    Hold the over-split position for 60 seconds. Breathe deeply and try to relax into the stretch progressively.

    Cues: Breathe deeply · Relax into it · 60 second hold

  4. Switch Sides

    Carefully come out of the split and switch legs. Repeat the block elevation on the other side.

    Cues: Careful transition · Repeat other side · Equal time both sides

  5. Active Flexibility Pulse

    Remove the block and pulse gently in a flat split 10 times each side to build active flexibility.

    Cues: Small pulses · Controlled movement · 10 each side

Practice this drill under a qualified coach, especially for inversions and flight.

Fixes these deductions

Builds these skills

Video

Watch a demonstration “Oversplit Flexibility MAX! Deep Stretch with Yoga Blocks (4K)” by FlexyMe, on YouTube (opens in a new tab)

Common questions

What does Split Holds with Blocks help with?
Split Holds with Blocks targets insufficient split and low leap height. Over-splits using yoga blocks to improve split flexibility beyond 180 degrees.
Can you do Split Holds with Blocks at home?
Yes. The equipment it lists (yoga blocks and mat) is easy to set up at home.
What level is Split Holds with Blocks for?
Stickd rates Split Holds with Blocks as an intermediate drill. It is part of the progression for Split Leap (typically Level 2-3), Switch Leap (typically Level 5-6), Stalder Circle (typically Level 7-8), Back Walkover (typically Level 4-5), Beam Split Leap (typically Level 3-4) and Beam Switch Leap (typically Level 5-6).

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