How to Get the Full Split for Taekwondo Kicks

Why the Full Split Matters for Taekwondo Kicks

In Taekwondo, high kicks require a large range of motion in the hips and legs.
The full split is often seen as the ultimate flexibility goal because it represents maximum hip and adductor flexibility.

However, the goal is not just to touch the floor.
The real objective is to use full split flexibility to kick higher, with more control and less tension.

Do You Really Need the Full Split to Kick High?

No, the full split is not mandatory to kick high in Taekwondo.
Many athletes can kick head height without a perfect split.

That said, training toward the full split offers major benefits:

• Easier access to high kick range
• Less resistance in the hips
• Better control during kicks
• Lower risk of muscle strain

Think of the full split as a tool, not a requirement.

What Limits Your Full Split the Most?

Most people think the hamstrings are the main problem.
In reality, the biggest limitations usually are:

• Tight adductors
• Limited hip mobility
• Poor active flexibility
• Lack of relaxation in stretched positions

Flexibility is not just about muscle length. It is also about control and nervous system adaptation.

The 3 Rules to Train the Full Split Safely

Train the Full Split Gradually

Forcing the split is the fastest way to get injured.
Progress should be slow, controlled, and pain-free.

You should feel:

• Stretch
• Mild discomfort

You should never feel sharp pain.

Warm Up Before Any Split Work

Never train the full split cold.

Before stretching:

• Light cardio
• Hip circles
• Dynamic leg swings

A warm body adapts much faster and safer.

Combine Passive and Active Flexibility

Passive stretching helps you go lower.
Active flexibility helps you use that range in kicks.

Both are essential for Taekwondo.

Key Exercises to Achieve the Full Split

Dynamic Adductor Stretch

Slow side leg swings or controlled side raises help prepare the inner thighs for deeper positions.

Middle Split Progression

Lower gradually into a middle split position using your hands for support.
Hold for short periods while breathing calmly.

Active Leg Lifts

From a standing position, lift the leg sideways and hold briefly.
This builds strength inside the split range.

Hip Mobility Drills

Internal and external hip rotation drills reduce joint restrictions that block split progress.

How Often Should You Train the Full Split?

For most Taekwondo practitioners:

• 4 to 5 sessions per week
• 10 to 15 minutes per session

Short and frequent sessions work better than long, aggressive stretching.

How Long Does It Take to Get the Full Split?

This depends on:

• Your starting flexibility
• Age
• Training consistency

Most practitioners see:

• Clear progress in 3–4 weeks
• Deep split positions in 2–4 months

Some may need longer, and that is completely normal.

Common Mistakes When Training the Full Split

Stretching Only Passively

Passive stretching alone does not transfer well to kicks.

Training Only on Rest Days

Split training works best after regular training when muscles are warm.

Chasing the Floor Too Fast

Flexibility improves when the body feels safe. Forcing slows progress.

How the Full Split Improves Taekwondo Kicks

When trained correctly, the full split helps you:

• Kick higher with less effort
• Move more freely in side kicks and roundhouse kicks
• Maintain balance at high range
• Reduce muscle tension during fast kicks

The result is cleaner, smoother, and more controlled kicks.

Final Advice on Training the Full Split for Taekwondo

The full split is not a competition.
It is a long-term flexibility goal that supports better Taekwondo performance.

Train it:

• Progressively
• Consistently
• Without pain

Over time, your kicks will feel lighter, higher, and more natural.

Want a Structured Full Split Program for Taekwondo?

If you want to work toward the full split with a program designed specifically for Taekwondo kicks, try the Taekwondo Kicks Training app.

You get:

• Kick-specific flexibility routines
• Progressive split training
• Short and effective sessions

7-day free trial available.
Download on the App Store or Google Play.