In a recent live session, our trainer Alicia Archer explored a topic that often feels confusing or intimidating: resistance work in splits. While splits are usually associated with passive flexibility, adding resistance can completely change how the body learns, controls, and sustains range of motion.

Rather than treating splits as a final shape to force or hold, resistance work reframes them as a strength-based mobility practice. This approach is not about pushing deeper at all costs, but about building control where you already are.

Below, we break down key expert insights from the session and explain how resistance work fits into flexibility training, who it is suitable for, and why it is not limited to splits alone.

What resistance work in splits actually means

Resistance work in splits is not about adding weights or forcing the body into deeper positions. Instead, it involves actively engaging muscles while in a long-range position, often by pushing into the floor, lightly pulling against the ground, or creating internal muscular tension.

This type of work helps teach the nervous system that the position is safe and controllable. Rather than relying on gravity or passive stretching, strength and flexibility are trained at the same time.

This is a key distinction. Passive stretching may increase range temporarily, but resistance-based work helps the body maintain and control that range.

Why resistance changes flexibility training

Flexibility without strength is often short-lived. When resistance is added, muscles learn to support the joint in its end range, rather than collapsing into it.

Resistance work can:

• Improve active control in deep positions
• Reduce the feeling of instability at end range
• Support long-term mobility gains

This becomes especially relevant in positions like splits, where the nervous system may feel threatened if there is no sense of control or strength supporting the range.

It is not just about splits

Although the session focused on splits, the same principles apply to many other positions.

Resistance-based engagement can be used in:

• Lunges
• Deep squats
• Forward folds

In each case, the idea is the same: instead of dropping passively into a stretch, muscles actively support the position. This often makes the work more accessible and more effective than passive stretching alone.

Who resistance work in splits is actually for

A common misconception is that resistance work in splits is only for advanced or already flexible people. In reality, it can be especially useful for those who:

• Feel unstable or unsafe in deep stretches
• Plateau despite regular stretching
• Want more control rather than just depth

Importantly, the position does not need to resemble a full split for resistance principles to apply. Higher, supported versions can offer the same benefits when approached with intention and control.

Common mistakes often seen in practice

Several patterns tend to limit the effectiveness of resistance work:

• Chasing depth instead of control
• Holding the breath while applying effort
• Using too much intensity too soon

Resistance work should feel intentional but not aggressive. The goal is to create engagement without triggering unnecessary tension or guarding.

Key takeaways

• Resistance work builds strength and flexibility together
• Control matters more than how deep the position looks
• These principles apply far beyond splits
• Progress comes from consistency, not forcing

Get started with STRETCHIT

Resistance-based mobility is most effective when it is guided and progressive. On STRETCHIT, our trainers integrate strength, control, and flexibility into structured programs designed to meet you where you are.

Whether you are working toward splits or simply want to feel more stable and mobile in everyday positions, guided sessions can help you apply these principles safely and consistently.

This article is for educational purposes only and does not constitute medical advice. Knees, hips, and other joints are complex structures, and if you experience pain or discomfort, please consult your healthcare provider before continuing.