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With these helpful techniques, anyone can safely perform the splits.
The splits provide a fun and fulfilling challenge for individuals of any age or fitness level to showcase their flexibility. You don’t need to be a gymnast, yoga practitioner, or fitness expert to master this move—you simply need to commit to consistent stretching and practice a few times each week. By incorporating specific exercises to boost your flexibility, you’ll be able to achieve the splits with adjustments. With time and commitment, you’ll be performing the full splits before you know it.
Steps
Stretching
Warm up your muscles with light exercise. A perfect time to begin your stretching routine is right after a workout, while your muscles are still warm. Alternatively, you can do a brief aerobic activity, like jogging, jumping jacks, or a quick bike ride, for about five to ten minutes to loosen up and prepare your muscles for stretching.
Step into a low lunge. Begin in a downward dog position to maintain a smooth flow, and step one foot forward between your hands. Gradually lower your back leg until it touches the ground, ensuring your front foot stays aligned with your ankle. Once you're stable, shift your hands to your thighs and extend your legs. Hold the position for five deep breaths, then switch legs and repeat.
- To achieve a downward dog, stand and fold from your waist towards the floor, extending your legs behind you into a plank. Lift your hips to form an upside-down V shape, letting your heels drop towards the ground.
Transition into a lizard pose. From the low lunge, flex your front foot and let your front knee fall outward, about a foot above the ground. Keep your back knee resting on the floor. Hold this position for 30 seconds, bringing your forearms to the mat for a deeper stretch if you're able. Switch legs after 30 seconds.
If you're more flexible, move into a pigeon pose. From the lizard pose, slide your front foot across your body, resting it on the floor as you do. Allow your front knee to touch the floor, or go as far as comfortable. Lower yourself onto your elbows and hold for 30 seconds before switching legs.
Try a single-leg hamstring stretch. In a low lunge position, straighten both legs and lift your hips upwards. One leg will be in front, and the other will be extended behind you. Shift your back heel so that your toes point away from your body, keeping your hips squared. Bend your upper body forward and reach towards the floor, feeling a stretch in your hamstrings. Hold the stretch for at least five breaths, then switch sides.
Move into a seated forward fold. Sit with your legs extended in front of you and lean forward from your hips. Reach your arms towards your feet as far as feels comfortable for your legs and back. Don’t worry if you can't reach your toes; the goal is to lengthen your spine and legs. Relax your head and neck, and take five deep breaths.
Perform a runner’s lunge. Begin in a low lunge, placing your back leg on the floor and shifting your hips backward. Straighten your front leg, keeping your foot flexed and toes pointing upward. Fold forward from your hips, reaching over your front thigh. Hold for five counts while breathing deeply, then switch legs.
- If you prefer a gentler stretch, keep your front leg slightly bent to allow your muscles to relax.
Open your hips with the butterfly pose. For the butterfly pose, sit down and bend your knees outward, letting them fall towards the ground. Press your feet together and open your legs so the soles are facing each other. Lean your torso forward to deepen the stretch and hold for thirty seconds.
Try the frog pose for a deeper hip stretch. Begin on your hands and knees, with your feet flexed. Gradually slide your knees outwards, lowering your hips closer to the ground, as far as you feel comfortable. Rest your elbows on the floor and shift your weight back into your hips for a more intense stretch. Hold for thirty seconds. To come out of the pose, place your hands flat on the ground and slowly lift your hips.
- If you experience discomfort in your knees, stop and switch back to butterfly pose.
Practice your stretching routine three to four times a week. Developing flexibility and working towards the splits requires patience and consistent effort. It might take up to three months to build the flexibility needed for full splits, so remain patient and dedicated. Your efforts will soon pay off!
Beginning with Modifications
Assume a low lunge position with your hands on two blocks. You can adjust the height of the blocks to suit your needs, which will help you maintain a higher split position with added stability. Opt for a solid and flexible material like wood or hard foam. Ensure that your low lunge is comfortable and secure, without any pain or discomfort before progressing.
- Blocks can be purchased at fitness or yoga stores, or found online.
Release your back leg. Gently lower your back knee to the floor with your toes pointed. Shift your hips backward and extend your front leg as much as possible, using the blocks to support your weight. If your blocks are smaller or easily adjustable, you can also move them back with your hands to maintain balance. Stop immediately if you experience any pain in your legs.
Hold the pose and focus on deep breathing. Stay in your modified split for at least five breaths, allowing your legs to relax further into the stretch. Gradually bring your back leg around to release the pose, then repeat the process with the other leg forward.
Use a block under your thigh for additional support. Begin in your forward lunge once more, then straighten both legs and walk your hands backward on the floor, lifting your fingertips for extra space. Place a block underneath your front leg, just below your thigh and above your knee. This provides support if you can’t yet reach the ground fully with your leg.
Practice modified splits for about a month. Incorporate your block-assisted splits into your stretching routine to further enhance your flexibility. These modified stretches will also help you become accustomed to the sensation of the splits before attempting the full pose.
- Take your time and don’t rush into a full split, as it could lead to injury. Practice the modified versions until you feel confident and comfortable with them.
Mastering the Full Splits
Slide your front foot forward from the low lunge. Once you’re comfortable with using block modifications for the splits, it’s time to attempt the real thing! Start as you would for the modified version, in a back lunge. First, straighten your back leg, then extend your front leg. Take your time, breathing deeply and staying relaxed as you gently slide lower into the stretch.
Slowly slide your legs apart as far as feels comfortable. Continue to use your hands for balance and support. Flex your front foot while keeping your back foot pointed, with the top of your foot pressing against the ground. This helps keep your hips facing forward. Once you’ve stretched as far as you can, take a deep breath and relax into the position. Enjoy the stretch and take pride in completing this challenging move!
- It’s normal to experience mild to moderate pressure in your hip flexors and hamstrings. If you feel any pain or discomfort, particularly in your knees, stop immediately.
Swing your back leg forward to exit the pose. Shift your weight onto your front leg and the hand closest to the ground. Lean to that side and gently swing your back leg forward to release the position.
Stretch your hamstrings afterwards. Sit on the floor with both legs extended in front of you. Shift the fleshy part of your glutes to the side to bring your pelvis closer to the floor. Reach your arms overhead, take a deep breath to lengthen your spine, then exhale and fold forward from your waist. Reach for your toes or ankles, feeling the deep stretch in your hamstrings. Slowly sit up when you're ready.
Keep practicing your splits to maintain flexibility. Well done – you've achieved the full splits! Take a moment to appreciate the strength and flexibility your body has developed. To maintain your flexibility, continue working on your splits and stretching regularly. If you're not yet able to fully reach the split position, keep your back leg straight so that you’re in a similar position to a split.
- Always listen to your body and stop right away if you feel any pain.
The insights in this section come from the experiences of Mytour readers just like you. If you have a helpful tip or personal experience to share, feel free to submit it in the form below on Mytour.
- Remember to stay hydrated during your practice, even if you're only stretching. Proper hydration can help improve your flexibility over time.
- It’s beneficial to practice your splits after a hot bath or shower when your muscles are relaxed. A hot tub or sauna will also help if you have access to one!
- Box splits may be easier for boys, while scissor splits are generally more accessible for girls.
Important Warnings
- If you have any injuries, such as a muscle strain, or chronic conditions like arthritis, consult your doctor before attempting the splits. Even if you're in good health, take it slow and be mindful of your body while stretching and lowering into the position.
