Front and side splits hip flexor and glute pain

[KevvvLar]

Using isometrics my hamstrings have become amazingly flexible but I’m still not fully down on front splits. My hip flexor on the leg to the rear really burns when at full stretch (both sides). Isometrics for this muscle are painful and don’t seem to yield any results. I’m about 3-4 inches off being fully down, or can go fully down in a ‘jazz split’

On side box splits I never feel the stretch on the inside of the leg, always a dull ache in my glutes as though the joint is locked up. I’ve performed the side split stretch to assess bone structure around the joint and I should be able to do it. My toes are pointed up when doing the box split. I’m around 5-6 inches off full box splits on both sides.

Any suggestions on both versions?

[Thomas Kurz]

To get “fully down on front splits” you need to relax more, or elongate further, your hamstrings, plus increase your ability to bend back your trunk, i.e., relax or elongate your hip flexors. To understand what I mean, read The Method of Testing Your Potential to Do a Front Split

To solve your side-split problem, read the following, in the listed order.

Difficulties with Doing a Side Split

An Easy Way to a Side Split for Men Over 60

A Perfect Demo How Not to Stretch for Splits