Performing the splits may look effortless on shows like Love Island USA or RuPaul's Drag Race, but flexibility experts caution against attempting the move without proper preparation.
Slamming an unpracticed pelvis into the ground can cause severe pain and injury, according to The Guardian.
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Ramoni Overton, a Los Angeles-based yoga instructor and YouTuber, said that while onscreen displays inspire people to push their limits, safety must come first.
Achieving this level of flexibility depends on age, genetics, bone structure, and past training consistency.
Realistic Timeline for Splits
Emmet Louis, an acrobat turned flexibility coach known as the "Splits Wizard," challenged the idea that splits can be mastered quickly.
He noted that many people assume it should be easy and follow 30-day online promises.
Even for individuals in their 50s or 60s, achieving full splits takes much longer than expected.
"I'm always encouraging people to think in timescales of 18 months to three years," Louis said, explaining that this accounts for gradual progression and training plateaus.
Skeletal limitations can also prevent some people from ever completing the movement.
David Behm, a kinesiology researcher at Memorial University of Newfoundland, explained that inherited bone structures and stiff ligaments can restrict range of motion.
While muscles and tendons adapt to stretching, ligaments are far harder to change.
Behm clarified that being able to do the splits is not a requirement for overall health, comparing it to running an ultramarathon or lifting heavy weights.
