Wellness Warrior

The best guide for stretching to do the splits.

Have you ever yearned to effortlessly slide into a full split position but felt as though your body was holding you back? The truth is, you’re not alone. The ability to do the splits is often admired for its graceful appearance and showcases a remarkable level of flexibility. While it may seem like an unattainable feat, with dedication, patience, and the right stretching routine, you can unlock the potential to master this impressive skill. Join me on a journey towards stretching to do the splits.

stretching to do the splits

The benefits of stretching to do the splits.

  • Improved Lower Body Flexibility: Mastery of the splits greatly enhances overall flexibility in the hamstrings, hip flexors, groin, and inner and outer thigh muscles.
  • Increased Range of Motion: Employing splits as part of your stretching routine increases your body’s range of motion, ensuring fluid movement during various physical activities.
  • Enhanced Athletic Performance: Greater flexibility translates into improved performance in sports such as dance, gymnastics, martial arts, figure skating, and yoga.
  • Injury Prevention: Regular training to achieve the splits helps alleviate muscle tightness and imbalances, reducing the risk of muscle strains and tears.

Can anyone learn to do the splits?

If you’ve ever seen someone effortlessly doing the splits, you may have wondered if it’s a skill that anyone can learn. The good news is that yes, anyone can learn to do the splits with consistent training and dedication. While some individuals may naturally be more flexible than others, flexibility is not solely determined by genetics.

With proper stretching to do the splits and regular practice, you can gradually increase your flexibility and work your way towards achieving the elusive splits. It’s important to approach this endeavor with patience and a mindset that focuses on progress rather than immediate results.

Remember, flexibility is a journey, and by following a consistent routine and challenging yourself, you’ll be amazed at what your body can achieve over time. So, don’t be discouraged, roll out your mat, and start stretching to do the splits today!

RELATED: 7 Best strengthening exercises for your lower back.

Using visualization to improve your splits.

Are you struggling to improve your splits but find yourself hitting a plateau? Well, here’s a secret technique that goes beyond just physical training – visualization.

Visualization is a powerful tool that can help you achieve your desired splits by harnessing the power of your mind. Start by finding a quiet space where you can relax and focus on your goals.

Close your eyes and envision yourself effortlessly dropping into a perfect split. Feel the stretch and the sensation of your muscles lengthening. See yourself going into an over-split and almost folding double. Imagine the feeling of your body becoming more flexible with each practice. By repeatedly visualizing this ideal split, you train your mind to believe it’s possible, ultimately improving your muscle memory and flexibility.

Combine this visualization practice with your regular stretching routine, and you’ll be amazed at the progress you can make in attaining those elusive splits. Remember, visualization is a powerful tool that can help you unlock your potential.

Different stretching techniques.

  • Dynamic stretching: Perform active movements that gradually increase the range of motion, such as leg swings, walking lunges, and high knees.
  • Static stretching: Hold a stretch for an extended period (around 30 seconds) to lengthen and relax the targeted muscles. Examples include seated or standing forward bends, hamstring stretches, and quad stretches.
  • Proprioceptive neuromuscular facilitation (PNF): A partner-assisted stretching technique that involves contracting and relaxing the muscles to increase flexibility. The partner applies resistance as you push against it during the stretch. This can be done with both passive (partner completely assists the stretch) and active (combining a muscle contraction with a partner-assisted stretch) methods.
  • Active Isolated Stretching (AIS): A technique where you hold a stretch for only 1-2 seconds, release, and then repeat. It helps promote flexibility while preventing muscle fatigue.
  • Yoga poses: Incorporate yoga poses like the lizard pose, pigeon pose, seated forward bend (Paschimottanasana), and butterfly stretch (Baddha Konasana) to target the hips, hamstrings, and groin muscles.

Tips for success.

  • Consistency is key. Commit to regular stretching to do the splits, aiming for at least three to four sessions per week.
  • Use a foam roller to self-massage and release muscle knots or tight spots in the legs and hips, allowing for a greater range of motion.
  • Wrap a resistance band around your foot or ankle and gently pull on it to assist in the stretch and gradually improve flexibility.
  • Apply heat to the muscles (e.g., using a heating pad or warm towel) before stretching to increase blood flow, relax the muscles, and reduce the risk of injuries.
  • Focus on proper form and technique. Avoid pushing yourself too far too quickly, as this can lead to injury. Instead, gently ease into each stretch and breathe deeply, allowing your body to release tension.
  • Listen to your body. It is important to distinguish between the sensation of an intense stretch versus pain. Discomfort is normal, but sharp pain is a sign to ease off and reassess your approach.
  • Gradual progression. As your flexibility improves, gradually deepen your stretches and aim to hold each position for at least 30 seconds. Remember, rushing through the process can do more harm than good.

RELATED: 7 Best stretches for flexibility and mobility.

The 5 best stretches for doing the splits.

1. Seated Pike.

This simple yet effective exercise targets the muscles in your hamstrings, lower back, and hips, helping to improve flexibility and increase your range of motion.

To do it, start by sitting on the floor with your legs extended in front of you. Flex your feet and engage your core as you bend forward at the hips, reaching towards your toes. Remember to keep your back straight and avoid rounding your spine.

Breathe deeply and hold this position for 30 seconds to 1 minute.

2. Lunge.

This stretch is not only effective but also easy to incorporate into your daily routine.

To perform the lunge stretch, start by stepping one foot forward into a lunge position. Lower your back knee to the ground and shift your weight forward, feeling a gentle stretch in your hip flexors and hamstrings. Make sure your knee never goes over your toes. Remember to keep your chest lifted and engage your core to maintain stability.

Hold this position for 30-40 seconds and repeat on both sides.

3. Butterfly Stretch.

This stretch is a great way to loosen up those hips and make splits easier than ever before. This stretch mainly targets your hip abductors.

To do this stretch, sit on the floor with your legs in front of you. Now pull your legs in towards your body with the soles of your feet touching. Push your knees down towards the floor while keeping your back straight. Pushing your knees down as far as you can. Eventually when your knees touch the floor, start leaning forward with your arms stretched out to feel the stretch again.

Hold this position for 30 – 40 seconds.

RELATED: 5 Restorative Yoga Poses.

4. Quad Stretch.

This stretch focuses on your quadriceps, which are made up of four muscles in your thigh.

To do this stretch, start by stepping into a lunge position. Lower your back knee to the ground and grab onto your foot, pulling it towards your body.

Hold this position for 30 – 40 seconds and repeat on both sides.

5. Frog Stretch.

This stretch is highly effective in increasing your hip mobility and splits.

To do this stretch, start by standing on your hands and knees. Gradually start sliding your knees further apart aiming your hips toward the floor. As you get lower, move onto your elbows to keep your body aligned. Make sure to keep your legs at a 90-degree angle to your knees.

Hold this position for 40 seconds to 2 minutes.

Photo by The Yoga Collective.

6. Pigeon Pose.

This pose is great for hip mobility and has so many different variations you can do as you get more flexible. This pose mainly focuses on the hip flexors, glutes, and piriformis muscles.

To do this stretch, start in a lunge position with your back knee on the floor. Place both hands on the floor and move your front knee to the floor, angling your foot in towards your body. Make sure your hips are square to the floor to feel the full effect of the stretch.

Hold this position for 30 – 40 seconds and repeat on both sides.

7. Straddle.

This stretch is great for when you are stretching to do the splits and work muscles such as your hamstrings, glutes, abductors, and lower back.

To do this stretch, start by sitting on the floor with your legs in front of you. Start opening your legs to the side making sure your knees don’t tilt forward and stay towards the roof. Start in an upright position with your back straight and as you advance you can start moving your hands forward with your head towards the floor.

Hold this position for 30 seconds to 1 minute.


Embarking on a journey to achieve the splits requires determination, patience, and ongoing commitment. By incorporating a well-rounded stretching routine into your fitness regimen, you can gradually unlock the flexibility needed to master this impressive feat.

Not only will you experience the physical benefits, but you’ll also gain a sense of accomplishment and self-confidence from pushing your body to new limits. So, embrace the challenge and get ready to unleash your inner splits master!

Happy Stretching,

Your Wellness Warrior!

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