Your Guide to Hip Extension in Splits
Gymnastics drills - GymnastCare, how and why of hip extension

Ever wonder what's actually happening when you extend your hip during a split? Did you know it's very little from your hip? True hip extension is 10-30 degrees before you hit a bone and ligament stop, then the extension has to come from some place else. The lumbar spine is the main giver to this motion, but we have to protect it first before increasing the movement pattern called a split.