First, decide why you want the splits
A lot of grapplers say they want the splits when what they really want is better guard retention, easier leg pummeling, or less groin strain when opening the knees wide. Those are related, but they are not exactly the same thing. Full splits are one expression of range, not the only goal worth chasing.
That matters because BJJ does not reward extreme flexibility by itself. It rewards flexibility you can use under pressure. If you can open the hips, rotate cleanly, and control wide positions without pain, you may already have most of what your game needs even if your split is nowhere near the floor.
How to do the splits for BJJ starts with being honest about the job. You are not auditioning for a dance school. You are trying to make wide grappling positions cheaper, safer, and more available.
Your groin is not the only thing limiting you
People usually attack the adductors directly because those are the tissues screaming loudest in wide positions. But the bottleneck is often bigger than that. Hip rotation, hamstring length, glute control, pelvic position, and even your breathing all affect how wide you can go without feeling blocked.
That is why a focused session like Hips Don't Lie 10 Minute Flow can help even if splits are the target. Better hip movement changes the whole shape, so the groin does not have to absorb every millimeter of progress by itself.
If you only pull on the inner thighs, you usually end up with the same frustrating cycle: brief progress, lots of strain, then no carryover when you try to use the range in actual rolling.
Use side split work, but do not turn it into a fight
Specific side split work absolutely has a place. You do need the adductors to tolerate length and load if you want wider positions to stop feeling hostile. The key is dosage. Slow entries, manageable intensity, and enough breathing that the body does not panic are what make the range stick.
This is exactly why 10 in 10 Recovery After Rolling Video 8 - Side Split Stretches is useful. It gives you direct work in the target range without needing to invent your own routine or guess how hard to push.
Think stretch, not dare. A strong sensation is fine. Sharp groin pain, knee pulling, or the feeling that you are hanging on your ligaments is your cue to back off immediately.
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If you hit a wide shape passively but cannot move in and out of it with control, the range is not very useful for BJJ. Grappling is messy. You need to enter and exit wide positions while someone is pushing, pulling, or collapsing your structure.
That is why full-body control work matters. Back To Practice 20 Minute Full Body - All Levels helps because it builds broader ownership through the hips, spine, and breath instead of treating splits like a one-tissue project.
The body trusts range when you can own it. That trust is what lets the flexibility show up during scrambles, guard recovery, and awkward leg exchanges instead of staying trapped in your mobility routine.
Progress usually comes from frequency, not brutality
Most people improve faster with short frequent sessions than with one ugly long stretch session a week. The adductors respond well to regular exposure. They respond badly to being ambushed once every Sunday while you try to make up for lost time.
Two or three split-focused touchpoints a week is enough for most grapplers, especially if one of them is specific and one is broader hip work. The sessions do not need to be dramatic. They just need to keep telling the body that the range is safe and useful.
This is where patience beats ego. If you treat every session like a test, your progress will stall. If you treat it like practice, the floor usually gets closer without as much drama.
Useful split mobility should change your jiu-jitsu
The signs of progress are not only visual. Your knees open wider in guard without the groin grabbing. Leg pummeling feels smoother. You can sit into wider angles without your back trying to bail you out. Those are real wins even before a full split happens.
Eventually, some grapplers will get very close to the floor or all the way there. That is fine. Just do not confuse the milestone with the point. The point is a body that can move wide without feeling threatened every time jiu-jitsu asks for that shape.
So if you want to know how to do the splits for BJJ, stop trying to force an end result. Build the hips, train the adductors, keep the volume sane, and let the range become useful before it becomes extreme.
FAQ
Do grapplers actually need full splits?
Not necessarily. Most need better wide-hip control and adductor tolerance more than a perfect floor split.
How often should I train splits for BJJ?
Two or three short sessions a week works well for most people. Frequent practice beats one brutal weekly session.
Why does split work bother my knees?
Usually because the hips are not moving enough, the range is too aggressive, or the load is landing in the wrong place.
Can split training help guard retention?
Yes. Better adductor length and hip rotation can make wide guard positions and leg pummeling feel much easier.