How To Get Splits

Below are a list of stretches that will help you achieve the perfect splits. Remember to warm-up before stretching to prevent  pulls, tears and other injuries.

1. Lunge With Bent Back Knee

Set-up:

  • Lunge forward with the back knee bent at a 90˚ angle
  • Front knee should also be at a 90˚ angle with the knee in line with the ankle
  • Place hands on the thigh or floor for support

Action:

  • Press hips forward to stretch

Reps:

3 reps each leg, hold for 30-60 seconds (3 times a week)

 

2. Kneeling Hamstring Stretch

Set-up:

  • Kneel and extend one leg forward with a pointed or flexed foot
  • Back knee should be at a 90˚ angle with the knee in line with the ankle

Action:

  • Forward fold over the front leg
  • Place hands on the leg or floor for support

Reps:

3 reps each leg, hold for 30-60 seconds (3 times a week)

*For best results, try exercise #1 followed by #2*

3. Over Splits

Set-up:

  • Kneel and extend one leg forward onto a stair or stool
  • Place hands on the ground for support

Action:

  • Extend the back led as straight as possible *It might be difficult to fully extend the leg right away*
  • If available, forward fold over the front leg

Reps:

1 rep each leg, hold for 30-60 seconds (3 times a week)

*Also try rotating into a center split and a split facing the opposite direction*

With dedication and practice you’ll have your splits before you know it!