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Supercharge your flexibility with these pain-free stretches
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Doing the splits requires flexible hips, and luckily, there are tons of stretches that can improve your flexibility! In this article, we’ll walk you through different stretches and techniques to prepare you for the splits, plus provide tips to minimize pain. There’s no guarantee that you can achieve your splits in one day, but by stretching regularly, you’ll be able to get it down in no time!
Things You Should Know
- Do jumping jacks, lunges, squats, and a butterfly stretch to warm up. To avoid pain while doing the splits, take a hot shower before stretching.
- Perform stretches that open your hip flexor muscles and stretch your hamstrings, like the lizard pose, straddle stretch, side stretch, and lying hamstring stretch.
- Use a bolster and yoga blocks to ease into the splits. Practice doing the splits on top of the bolster, placing the yoga blocks on either side for support.
Steps
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Wear comfortable, flexible clothing. Put on clothes that have a lot of stretch so they move with your body while you do the splits. [1] X Research source Yoga pants , biker shorts , athletic leggings , and gymnastic leotards are great options. If you don't own any of these, throw on normal sweatpants . -
Get an exercise or yoga mat, yoga blocks, and a bolster. Find a clear space on the floor to lay out your yoga mat . Place your yoga blocks and bolster nearby for later use.- If you don’t have yoga blocks, grab a couple pillows or use a balled-up blanket or towel.
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Fill up a water bottle and keep it close by. Drink 7 fluid ounces (0.21 L) to 10 fluid ounces (0.30 L) of water for every 10 to 20 minutes of exercise. [2] X Research source Staying hydrated is important for any type of physical activity, including doing the splits.- Dehydration can cause muscle fatigue or cramping, reducing your ability to stretch your muscles to their full capacity. [3] X Trustworthy Source Michigan Medicine The University of Michigan's medical center, which provides patient care, supports research, and educates the public on health topics Go to source
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Perform an overall body warm-up exercise. Spend about 5-10 minutes lightly jogging or doing jumping jacks to warm up your body and get your heart rate up. This will loosen your muscles and prepare them for a deeper stretch. [4] X Research source -
Lunge and squat to stretch your leg muscles. Different types of lunges and squats stretch different muscles in your legs, so choose one of the following exercises to match the specific split you want to achieve:
- For a middle split, do side lunges , wide squats, and deep pliés.
- For a front split, do jump lunges, reverse lunges , and traditional squats .
- For either split, do a squat sit by squatting down and pushing your elbows against your knees.
EXPERT TIPFitness TrainerLaila Ajani is a Fitness Trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. With over 13 years as a trainer and exercise specialist, Laila has expertise in competitive athletics (gymnastics, powerlifting, and tennis), personal training, distance running, and Olympic lifting. Laila is certified by the National Strength & Conditioning Association (NSCA), and USA Powerlifting (USAPL), and she is a Corrective Exercise Specialist (CES).For an easier lunge variation, try side lunges. Side lunges can be a good alternative if you struggle with regular lunges. Performing one will feel more like a stretch, as it stretches out the inner thighs but doesn't work the leg muscles as much as regular lunges.
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Do a butterfly stretch to open your hip flexor muscles. Sit with your knees bent and out to the side so they form a “V.” Touch the soles of your feet together and place your hands on your feet. Bend over to bring your head as close to your feet as possible, and use your elbows to gently push your knees toward the floor. Stay in this position for at least 30 seconds. [5] X Trustworthy Source Arthritis Foundation Main organization devoted to arthritis support and education Go to source
- Make sure to stretch slowly to avoid injuring yourself.
- For a deeper stretch, push your elbows into your thighs while doing the butterfly stretch .
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Stretch in a low lunge, or lizard pose. Lunge forward with your front knee bent in line with your toes, stretching your back leg behind you. Place your fingertips on the ground on either side of your front leg, then gently bring both hands to the inner side of your front foot and rest your hands on the floor. Take a few deep breaths and relax your muscles each time you exhale. [6] X Research source- The lizard pose is a yoga stretch designed to help open your hip muscles.
- If possible, rest your forearms on the floor, or bend your back leg and pull it toward you for a deeper stretch.
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Perform a straddle stretch. Open your legs into a wide straddle position, with your knees and thighs pointed toward the ceiling. Keep your legs out and knees straight, then bend your upper body toward the ground. Breathe deeply and relax your muscles with each breath. [7] X Research source
- Repeat this stretch 3-5 times, then roll back up until your back is straight and gently move to a butterfly position.
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Try Proprioceptive Neuromuscular Facilitation or PNF. Proprioceptive neuromuscular facilitation is a stretching technique that improves muscle elasticity. [8] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source During PNF, muscle stretches last for a few seconds up to a few minutes in cycles. After each stretch, relax your muscles and then immediately re-stretch the same muscles more than you did before. Repeat this cycle until you can’t improve your flexibility.- Lay on your back and pull one leg up toward your head, as far as you can go.
- Hold your leg with your hands for 20 seconds.
- Release your leg and relax your muscles for 20 seconds.
- Lift your leg back up pulling it a little further towards your head each time.
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Do a lying hamstring stretch. Lay on your back and lift one leg up, keeping the other leg flat on the floor. Grab your ankle while lifting your leg, then gently pull your leg toward your face. Hold this position for 20 seconds. Pull your leg across your body and hold for another 20 seconds, then repeat on the other side. [9] X Research source- If you’re struggling to keep your leg straight, bend the leg on the ground.
- This exercise will stretch your hamstrings , which is key to getting the splits.
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Do a side stretch. Place your front leg in a straddle position, and bend your back leg behind you. Lift your arms and reach over your front leg, stretching so your nose touches your knee. Hold this position for 20 seconds, then lean back onto your elbows and hold for another 20 seconds. Repeat on the other leg. -
Stretch your leg against a wall. Place your dominant leg, or the leg that will be in front of you when you split, straight on a wall. Position your hands on both sides of your leg, then bend your arms 6 times to sink into a deeper stretch—it will look like you’re doing a pushup on the wall. Hold the bent position for at least 20 seconds and then repeat with the other leg.- Leave about a foot of space between the wall and the foot you have on the floor for support.
- For a deeper stretch, turn your back to the wall and then lift your back leg on the wall. Keep both of your legs straight, and drop your hands to the floor. Stretch so your back leg pushes into the wall, almost like you’re doing the splits.
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Place a bolster in the middle of your mat with 2 yoga blocks on either side. Kneel behind the bolster, and place your hands on the yoga blocks for support. Place one foot down in front of the bolster with your back knee on the ground. Gently extend your front leg forward and slide your back leg behind, curling your toes as you go. Take 3-6 deep breaths and extend your legs farther with each breath.- Repeat this process 3-5 times, alternating the leg in front.
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Remove the bolster and try the split again. Once you stop feeling tension while using the bolster, try doing the splits without it. Position your body in a lunge with your hands on the floor on either side of your front leg. Slowly slide your front leg out into the split position, and lower your body down towards the ground. Hold this position for several seconds, and then relax down to your knees.
- Repeat this 3-5 times, trying to go a little lower down each time.
- If you feel pain, go back to using a bolster so you don’t pull a muscle.
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Repeat the split exercises and stretches. Continue these exercises and stretches every day to achieve a split. Some people can achieve it in a day, but most need time to build up their flexibility. Take 20-30 minutes every day to stretch and practice your split to master this skill.
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Sample Warm-Ups, Stretches, and Exercises to Help with the Splits
Community Q&A
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QuestionIs there a way that I can do splits without yoga blocks?Community AnswerYou do not have to have yoga blocks. Use blankets, a pillow, or mats instead.
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QuestionI'm 3 inches away from doing the splits. How do I get the last few inches?Community AnswerThe best way is to go down to where you're comfortable and hold it for 20 to 30 seconds. Then take a break. Keep repeating this until you get all the way down.
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QuestionCan a 14-year-old still achieve her splits?Community AnswerYes! Many dancers I know got their splits when they were 13 or 14. As long as you stretch and try, you can get them at any age.
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Tips
- Remember to breathe while you stretch and do the splits. [10] X Trustworthy Source Penn State Extension Educational organization dedicated to delivering science-based information to people, businesses, and communities Go to source When you exhale, your muscles relax, which may help you go further down into your split.Thanks
- Take a hot shower before stretching to warm up your muscles. This may help you get a deeper stretch, minimize pain when doing the splits, and prevent muscle injuries. [11] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to sourceThanks
- Use a timer to make sure you’re holding each stretch long enough. Most stretches need to be held for 20-60 seconds to be effective, but go nice and slow so you don't hurt yourself.Thanks
Tips from our Readers
The advice in this section is based on the lived experiences of wikiHow readers like you. If you have a helpful tip you’d like to share on wikiHow, please submit it in the field below.
- Doing low lunges really helped me achieve my splits! Froggy stretches, in particular, help for middle splits, but remember, it may take more than one day for you to get your splits. Take your time and don't hurt yourself!
- If you're struggling to do the splits, adopt a growth mindset and repeat positive affirmations aloud. Think, "I can do it! I'm really close and anything is possible!"
- If you want to be able to do the splits, or improve your flexibility in general, it's a good idea to work out and stretch every single day. Being consistent is key!
- Relax during your stretches and try not to tense up. Breathing deeply can help you hold your split for a while and minimize pain.
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Warnings
- Stop stretching when you feel pain. When stretching, you should feel tension or a pull but not pain. If you feel pain or too much tightness, ease up on the stretch or take a break to relax. If you feel a sharp pain, stop immediately. [12] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to sourceThanks
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References
- ↑ https://www.nia.nih.gov/health/exercise-and-physical-activity/finding-right-fitness-shoes-and-clothes
- ↑ https://uhs.berkeley.edu/sites/default/files/wellness-fit_facts-healthyhydration.pdf
- ↑ https://www.med.umich.edu/1libr/Mhealthy/TheImportanceofWaterWhileExercising.pdf
- ↑ https://web.mit.edu/tkd/stretch/stretching_5.html#
- ↑ https://www.arthritis.org/health-wellness/healthy-living/physical-activity/success-strategies/lower-body-stretches
- ↑ https://youtu.be/-6MGjYmHdYQ?t=50
- ↑ https://orthoinfo.aaos.org/en/staying-healthy/flexibility-exercises-for-young-athletes/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3588663/#
- ↑ https://youtu.be/-NBGeRGMJig?t=10
About This Article
Article Summary
X
Before doing the splits, put on stretchy clothes and do warm-up exercises like lunges, squats, and butterfly stretches so your muscles are loose. Then, place a pillow underneath your back thigh and rest your hands on cushions or yoga blocks for extra support as you try the splits. If you can do the splits like that, try removing the pillow and cushions. If it feels painful or uncomfortable, don't try to force it! To learn more stretches that can help you do the splits in one day, read the article!
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Thanks to all authors for creating a page that has been read 1,250,375 times.
Reader Success Stories
- "An easier way is lunging forward with the knee in the ground. Not letting the knee cross the ankle exactly parallel to ankle, hold for 30 seconds then push back into a reverse lunge, forming a 90 degree angle with the back leg, hold for 30 seconds. Do that 10 times." ..." more
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"An easier way is lunging forward with the knee in the ground. Not letting the knee cross the ankle exactly parallel to ankle, hold for 30 seconds then push back into a reverse lunge, forming a 90 degree angle with the back leg, hold for 30 seconds. Do that 10 times."
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"Wow, I really couldn't believe how much progress I had at doing the splits! Just a few days ago I was squirming in class trying to prove to everyone that I had my splits down pat, but now? I have come so far and I can even start to get my over splits!"
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"How you have the comments section, one that caught my eye was that even if you're finding this hard, you should never give up. I also like the step-by-step instructions with pictures. Thank you so much. Now I'm so close to getting the splits."
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"When I started to go down it was really stressing, but I closed my eyes and could feel my legs going down further as I held the position. For 20-30 seconds I nearly touched the ground. It was an amazing feeling. Hard work pays off."
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"I've been doing this for almost one and a half weeks now and just recently both of my legs decided to straighten out! Now all I need to do is touch the ground and then I have the splits! This is working so much. One inch to go!"
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