The Best Stretching Routine to Learn to Do the Splits

With these tips and tricks, anyone can do a split safely

Co-authored by Adam Shuty

Last Updated: February 23, 2023 References Approved

Stretching

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Starting with Modifications

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Doing the Full Splits

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Expert Q&A

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Warnings

The splits are a fun and rewarding way for people of all ages and fitness levels to show off their flexibility. You don’t have to be a gymnast, yogi, or fitness enthusiast to pull off this impressive move--you just have to be committed to stretching your muscles and practicing a few times a week. With the right exercises to increase flexibility, you’ll be able to drop into your splits using modifications. With practice and dedication, you'll be trying the full splits in no time.

Part 1

Part 1 of 3:

Stretching

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Exercise lightly to loosen up your muscles. A great time to start your stretches is right after you’ve worked out, when your muscles are still warm. You can also simply do some light aerobic exercise for five to ten minutes to loosen and warm up your muscles. Jog, do some jumping jacks, or go for a quick bike ride.^{[1]
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Step into a low lunge. Starting in a downward dog pose to maintain a good flow, step one foot forward between your hands. Slowly lower your back leg until it reaches the ground, keeping your front foot over your ankle. When you’re ready, slowly shift your hands onto your thighs and straighten. Hold the pose for five deep breaths, then switch legs and repeat.^{[2]
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- To do a downward dog pose, stand and bend from your waist towards the floor, then extend your legs back into a plank position. Push your hips up into an upside-down V pose, letting your heels fall towards the floor.
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3
Go into a lizard pose. From your low lunge position, flex your front foot and let your front knee fall out to the side, staying about a foot in the air. Your back knee should still be resting on the ground. Hold the pose for thirty seconds, bringing your forearms to the mat for a deeper stretch if you’re more flexible. Switch legs after 30 seconds.^{[3]
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Sink into a pigeon pose if you’re more flexible.^{[4]
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Adam Shuty
Certified Strength & Conditioning Specialist
Expert Interview. 26 August 2020.} From your lizard pose, slide your front foot across your body, keeping it resting on the floor as you do so. Let your front knee fall all the way to the floor, or as far as is comfortable. Lean down onto your elbows and hold for 30 seconds, then switch legs.^{[5]
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5
Try a single-leg bend to stretch your hamstrings. From a low lunge position, lengthen both of your legs and lift your hips up. Your legs will both be straight and one will be in front of the other. Slide your back heel so that your toes are pointing away from your body, while keeping your hips facing forward. Bend your upper body from the waist and reach towards the floor to feel a stretch in your hamstrings. Hold this pose for at least five breaths, then repeat on the other side.^{[6]
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Go into a seated forward fold. Sit with your legs straight out in front of you and lean forward from your hips. Stretch your arms toward your feet as far as feels comfortable in your legs and back. Don’t worry if you can’t touch your toes; the point is just to lengthen and extend your spine and legs. Relax your head and neck and take five deep breaths.^{[7]
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Do a runner’s lunge. Starting from a low lunge, set your back leg on the ground and shift your hips back. Straighten your front leg, keeping your front foot flexed and toes pointing up. Fold from your hips over your front thigh. Hold here for five counts, breathing deeply, then switch legs.^{[8]
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- For a less intense stretch, keep your front leg slightly bent so your muscles can relax.
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Open your hips with the butterfly pose. To do a butterfly pose, sit and bend both legs out, letting your knees fall to the ground. Push your feet together and open them so the soles are facing each other. Lean your upper body forward to intensify the stretch and hold for thirty seconds.^{[9]
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Get into the frog pose for a more intense hip stretch. Move onto your hands and knees, flexing your feet. Slowly slide your knees outwards and lower your hips closer to the ground, as far as you feel comfortable. Place your elbows on the ground and lean your weight backwards into your hips for the most intense stretch. Hold for thirty seconds. To lift out of the pose, place your hands flat on the ground and slowly lift your hips up.^{[10]
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- If you feel any strain or pain in your knees, stop and return to butterfly pose.
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Go through your stretching routine three to four times a week. Improving your flexibility and working your way up to the splits will take time and commitment. It may take you up to three months to become flexible enough to try a full splits, so be patient with yourself and stay persistent. All your hard work will pay off soon!^{[11]
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Part 2

Part 2 of 3:

Starting with Modifications

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Get into a low lunge position with your hands on two blocks. The blocks can be as high or low as you want and will give you the stability to hold your splits slightly higher. Choose a stable but movable material like wood or hard foam. Make sure your low lunge is stable and comfortable and that you don’t feel any pain or discomfort before moving on.^{[12]
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- You can find blocks at fitness or yoga stores and online.
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Release your back leg. Allow your back knee to hit the floor with your toe pointed. Shift your hips backwards and lengthen your front leg as far as you can, leaning your weight on the blocks for support. If your blocks are smaller or easily movable, you can also walk them backwards with your hands to shift your center of balance. Stop immediately if you feel any pain in your legs.^{[13]
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Hold this pose and breathe deeply. Stay in your modified split for at least five breaths, allowing your legs to relax into the pose. Slowly swing your back leg around to release the pose, then repeat with your other leg forward.^{[14]
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Place a block beneath your thigh for a more supportive modification. Starting again from your forward lunge, slowly straighten both legs and walk your hands back on the ground, tenting your fingertips for extra space. Slide a block underneath your front leg, placing it below your thigh and above your knee. This will give your leg support if you can’t reach all the way to the ground just yet.^{[15]
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5
Practice your modified splits for about a month. Mix your block-assisted splits in with your stretching routine to further increase your flexibility. Doing these modified exercises will also help you get used to the feeling of doing the splits before attempting the whole thing.
- Take your time and don’t rush your way into a full splits, as this could result in injury. Practice your modified versions for as long as it takes you to feel confident and comfortable doing them.

Part 3

Part 3 of 3:

Doing the Full Splits

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Slide your front foot forward from the low lunge. Once you can complete the splits with block modifications, it’s time to try the real thing! Start the same as you would with the modified moves, with a back lunge. Straighten out your back leg and then your front leg. Take your time and remember to breathe and stay relaxed as you slide lower.^{[16]
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Slowly slide your legs apart as far as is comfortable.^{[17]
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Tanya Berenson
Gymnastics Instructor
Expert Interview. 22 May 2020.} Continue holding yourself up with your hands for balance and support. Flex your front foot and keep your back foot pointed, with the top of your foot pressed against the ground. This will keep your hips facing forwards. When you get down as far as you can go, breathe and relax into the pose. Enjoy the stretch and be proud of yourself for completing a difficult move!
- It’s normal to feel a gentle or moderate pressure on your hip flexors and hamstrings. Stop immediately if you feel any pain or discomfort, especially in your knees.^{[18]
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3
Swing your back leg forward to release the pose. Rock your weight onto your front leg, then onto the hand resting next to it on the ground. Tilt your body to that side and slowly swing your back leg forward.^{[19]
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Stretch your hamstrings afterwards. Stay seated on the ground with both legs stretched out in front of you. Shift the fleshy parts of your glutes to the side so your pelvis is closer to the floor. Reach your hands up, taking a deep breath as you lengthen your spine, then exhale and fold from the waist. Reach for your toes or ankles and feel the deep stretch in your hamstrings. Sit up slowly. ^{[20]
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5
Practice your splits to maintain flexibility.^{[21]
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Expert Source

Adam Shuty
Certified Strength & Conditioning Specialist
Expert Interview. 26 August 2020.} Congratulations - you’ve completed the full splits! Allow yourself to take pride in what your body can do. Continue practicing your splits and stretches to keep up your flexibility.^{[22]
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Expert Source

Tanya Berenson
Gymnastics Instructor
Expert Interview. 22 May 2020.} If you are not fully down in the split position, do not bend your back leg, straighten it so that you are in a similar position of the splits.
- Remember to always listen to your body and stop immediately if you feel any pain.

Expert Q&A
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Question

How can I train to do the splits?

Tanya Berenson
Gymnastics Instructor
Tanya Berenson is a Gymnastics Instructor and the General Manager of the Los Angeles School of Gymnastics. With over 25 years of professional gymnastics experience, Tanya has also served as a consultant to USA Gymnastics, has served as the USA World Maccabi Games Head Coach, USA Gymnastics Meet Director, and RAS counselor. She holds a B.Ed. in Early Childhood Development from the University of California, Los Angeles.

Tanya Berenson

Gymnastics Instructor

Expert Answer

Support wikiHow by unlocking this expert answer.

Practicing sitting in a splits position as low as you can for a few minutes every day. You can even have someone you know lightly press down on your shoulders to help you get lower.
Question

How do you become flexible enough to do the splits?

Tanya Berenson
Gymnastics Instructor
Tanya Berenson is a Gymnastics Instructor and the General Manager of the Los Angeles School of Gymnastics. With over 25 years of professional gymnastics experience, Tanya has also served as a consultant to USA Gymnastics, has served as the USA World Maccabi Games Head Coach, USA Gymnastics Meet Director, and RAS counselor. She holds a B.Ed. in Early Childhood Development from the University of California, Los Angeles.

Tanya Berenson

Gymnastics Instructor

Expert Answer

Support wikiHow by unlocking this expert answer.

Build your flexibility over time by doing stretches every day. Schedule your stretches into your day.
Question

How do I face the pain? It's not intense pain. I just need to hold it for a longer time. How do I do this?

Community Answer

Work up to it gradually. Stretch every day (ideally, twice a day, morning and evening), going a little farther each time. The more you increase your flexibility, the less pain you'll experience, and the less fear you'll have.

Warnings

If you have any injuries, such as a pulled muscle, or chronic conditions like arthritis, talk to your doctor before trying the splits. Even if you’re healthy, take it slow and listen to your body while you stretch and lower down.^{[23]
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