There’s a reason one of your front splits feels effortless…

And the other feels completely different.

One side:

• drops easily
• feels open
• looks clean

The other:

• feels tight
• pulls in the hip
• feels blocked
• refuses to go lower

And most dancers respond by stretching the tighter side harder.

This usually makes the problem worse.

Because front split imbalances are rarely caused by “tight hamstrings.”

They’re usually caused by asymmetries in:

• hip flexor mobility
• hamstring flexibility
• glute strength
• pelvic positioning
• nervous system control
• repetitive dance dominance patterns

And dancers create these asymmetries constantly.

Why Dancers Develop Split Imbalances

Dance is repetitive.

And it often reinforces one dominant side.

Examples:

• always turning better on one side
• preferring one standing leg
• always developing on one side
• favouring one leap side
• repeatedly using one leg as your supporting leg

Over time:

One hip becomes stronger.
One side becomes more mobile.
One side becomes more stable.

The other side falls behind.

This creates asymmetry.

Read more about repetitive loading in dancers here:
→ Training Load, Recovery & Overuse in Dancers

Front Splits Require Different Things From Each Leg

This is where dancers get confused.

In a front split:

Front leg requires:

• hamstring flexibility
• posterior chain length
• glute control

Back leg requires:

• hip flexor mobility
• quad mobility
• pelvic stability

So when one split feels tighter:

You need to identify which leg position feels restricted.

Not just stretch everything.

The Pelvis Problem

One of the biggest reasons dancers can’t square their splits:

Pelvic compensation.

This looks like:

• rotating the hips open
• arching the lower back
• shifting weight sideways

This creates the illusion of deeper range.

But reduces usable flexibility.

If your pelvis isn’t controlled:

Your splits aren’t truly improving.

Tight Hip Flexors Are Often Weak Hip Flexors

This surprises many dancers.

Your hip flexors may feel tight because they’re overloaded and weak.

They work constantly in dance:

• développés
• battements
• extensions
• jumps

Weak tissues often feel tight.

This is why mobility + strengthening works better than endless stretching.

Read: How to Actually Get Higher Extensions

Hamstring Flexibility Isn’t Always the Limiter

Your front leg may feel blocked because of:

• sciatic nerve tension
• glute weakness
• posterior chain stiffness
• nervous system restriction

Again:

Not simply “tight hamstrings.”

Your Nervous System Creates Asymmetry Too

Your brain trusts one side more.

Usually because:

• better strength
• better balance
• better motor control

This is why one split often feels dramatically easier.

The nervous system loves familiarity.

Why Forcing the Tighter Side Backfires

Most dancers do this:

“Bad side feels tight → stretch it harder.”

But aggressive stretching often creates:

• more guarding
• more irritation
• less progress

Instead:

Build strength and control in the weaker side.

How to Fix Right vs Left Split Imbalances

You need:

• unilateral mobility work
• unilateral strength work
• pelvic control
• active flexibility training
• consistency

And sometimes:

Less stretching.
More control.

Stop Guessing

Inside the Train Like a Ballerina app, our 6-week Front Splits Program is designed to help you improve both sides safely.

Designed to identify imbalances and build:

• flexibility
• strength
• mobility
• control

For:

• beginners
• intermediate dancers
• professionals

→ Start your 7-day free trial
→ Join the Front Splits Program

Ready to Train Your Flexibility?

If this article helped, here is where to go next, from a free starting point to the full course:

• Free Flexibility Guide — how ballerinas really train flexibility, the 5 most common flexibility blocks and a 7-day starter plan. Free to download.
• The 30-Day Flexibility Method — understand the science, assess your body and follow a progressive, printable 30-day plan for higher extensions, deeper splits and range you can control.
• The Science of Flexibility course — the complete Train Like a Ballerina Academy course for dancers and dance teachers, with filmed lessons, workbooks, assessments and a certificate of completion.

FAQs: Side Split for Dancers

Why is one front split better than the other?

This is extremely common in dancers because ballet often reinforces asymmetry.

You may consistently:

• turn better on one side
• jump off one leg
• prefer one standing leg
• favour one side in extensions

Over time, one side becomes stronger, more mobile, and more neurologically efficient—while the other side falls behind.

Should both front splits feel exactly the same?

Not necessarily.

Small differences between sides are normal.

But large imbalances often indicate differences in:

• hip mobility
• hamstring flexibility
• glute strength
• pelvic control
• nervous system confidence

These should be addressed before they create bigger compensation patterns.

Why can’t I square my hips in front splits?

Squaring the hips requires:

• hip flexor mobility in the back leg
• hamstring flexibility in the front leg
• core control
• pelvic stability

If any of these are missing, your body often compensates by rotating the pelvis open to create the illusion of depth.

Why does my front hamstring feel blocked?

This isn’t always true hamstring tightness.

It can also be caused by:

• neural tension
• glute weakness
• poor pelvic alignment
• posterior chain stiffness

Stretching harder doesn’t always solve this.

Should I stretch my tighter side more?

Not aggressively.

Overstretching the tighter side can create irritation and nervous system guarding.

Instead, focus on:

• unilateral strength work
• mobility
• active flexibility
• control

How often should dancers train front splits?

Most dancers do best with:

2–4 structured sessions per week

This allows enough stimulus for adaptation without excessive irritation.

Can adults still improve their front splits?

Yes.

Mobility, strength, and flexibility remain highly trainable at any age.

Consistency matters far more than age.

Why do my front splits plateau?

Plateaus often happen because dancers continue stretching but stop progressing strength and mobility work.

Your body adapts to repeated inputs.

Progress requires progression.

How long does it take to improve front split imbalances?

Many dancers notice meaningful improvements in 4–8 weeks with structured training.

Longer-standing asymmetries may take more time.

What program helps improve front splits for dancers?

Inside the Train Like a Ballerina app, our Front Splits Program helps dancers improve both sides safely through structured mobility, strength, and flexibility training.

Download on iOS
Download on Android
Or train via web: https://trainlike.app