Squat 1. Stand with your feet shoulder-width apart and your toes turn out about 30 degrees 2. Squat down as low as you can while keeping your knees in line with your toes. You can hold your ankles or the ground for balance. 3. Hold the squat for at least five minutes. You can slowly ease into a deeper position as your muscles relax. Walking Lunges 1. Stand tall with your hands on your hips. 2. Take a big step forward so that your back knee touches the ground. 3. Push your hips forward until you feel a stretch in your back hip. Hold for five seconds. 4. Repeat on the other side and perform at least five lunges on each side. Hamstring Stretch 1. Start in a lunge position with your back knee on the ground. 2. Straighten your front leg and point your heel up. 3. Lean forward until you feel a stretch in your front hamstring. 4. Hold for two minutes on each side. As your hamstring relaxes, you can slide your heel away from you to deepen the stretch. Easing into the Splits 1. Stand tall and slowly walk your feet apart so that you’re approaching a splits position. 2. When you feel resistance in either your front or back leg, hold that position for at least a minute. 3. Continue walking out your feet and holding the stretch until you reach the splits. If you’ve never done the splits before, you might not be able to go all the way down on your first try. If at any point your feel pain, stop. References: https://www.bbc.co.uk/programmes/articles/4W7SN43KtstQ9QGKpKNZ51w/the-splits-challenge-makeyourmove