HOW TO DO THE SPLITS – The best exercises to learn the splits quickly

in #fitness4 years ago (edited)

Not only is doing the splits impressive, but it gives you full range of motion for other exercises. Whether its body building, MMA, dance, yoga (you name it) splits will improve your game.   

There are three main focal points of leg flexibility:

  • hip flexors 
  • quads 
  • hamstrings  

Below, you will find some of the most effective stretches to work all three areas. Put them all together for a full set of splits stretches, and try to practice every day. This set can be completed in under 5 minutes. You will start to see improvement within a few days.   

Standing Bend: 

Start with your feet a little wider than shoulder length apart, and stretch your hands down towards your toes. If you have a hard time reaching your toes, bend knees a bit until you touch the floor. Sway arms from side to side. Stretch for 30 seconds.   

Deep Lunge: 

Start off in a regular lunge position, stretching your back leg behind you as far as comfortable. Bring both hands to the inner side of your front foot. From here, work your forearms to the ground. For an easier stretch, use a block to support your forearms. Hold for 30 seconds on each side.   

Pigeon Pose:

Keep your back shin as close to the floor as possible. For an easier stretch, move your front ankle closer to your body. For a harder stretch, stretch your arms out in front of you, lowering your chest to the floor. Hold for 30 seconds on each leg. 

Straddle Pose 1: 

Open your legs as far as they will go, and walk your hands out in front of you until you can't reach further. Hold for 30 seconds. 

Straddle Pose 2: 

Stretch each leg individually by bringing your arm overhead and stretching towards the opposite leg - try to grab your toes. Hold pose for 20 seconds on each side.  

Straddle Pose 3: 

Turn your head and chest to fully face one leg and lower your chest to your knee. Hold pose for 20 seconds on each side.   
There you have it! A complete set of stretches to work towards the splits. Practice these stretches every day and you will see progress in no time. And don't get discouraged if the stretches are uncomfortable at first – the more you do it the easier it gets!  

Good luck! 


Thanks for the excellent suggestions. I am going to incorporate them into my yoga practice -- starting now!

Can you comment on the awareness you bring to where these stretches should start i.e., from deep at the base of the spine where it emerges from the sacrum or higher up?

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