I don't like oversplits...this is why.

I came across a post of a dancer with her hind knee flexed against the wall in her split. They were also using a band to pull that same flexed knee down. This front split drill, forces the hip into extreme hip extension on that hind leg with the pelvis being driven anteriorly excessively.

Problem #1: When the pelvis tips forward, naturally the femoral head shifts forward in the socket. If pushed excessively, this really stresses the hip capsule long-term wise,it could also hurt the iliofemoral ligament or worst the labrum.

Your hip won't pop out of course, but being pushed forward under load (extra yoga blocks behind the knee or bands around the ankles to pull the knee up); this repeated exposure is what causes the problem.

Problem #2: Using the straps to pull the leg removes a dancers ability to build strength in glute max engagement. I always say the main driver of hip extension is strong glutes. You want stronger hips get a stronger butt!

Problem #3: It is false flexibility. Over time, you will get capsule deformation (if you don't already have it) and ligament laxity.

Why is this important?

As a dancer, you already have increased femoral anteversion and repetitive hip extension demands in other skills (arabesque, penché, scorpions, needles). Due diligence requires you to perform active hip extension drills focusing on glute squeeze, pelvic control (tuck your tailbone in lightly) and range limit (if you feel lumbar compression stop).

Fix:

More posterior capsule work such as good hamstring drills. Gentle half splits with square hips. Slider hamstring eccentrics are great as well.

We just don't chase flexibility by pushing joints forward. We reach flexibility by teaching muscles to control the range. This is how our hips stay healthy long-term.

Have you seen the prices for a hip arthroscopy?