How to Do the Splits on the Couch

Splits are a challenging flexibility feat that can take months or even years to master. You don't have to work up to a split on a hard floor, though. A couch can help you more effectively control your movements and slowly settle into a split. If you're doing stretches to build up to a split, though, do these on the floor because the cushions of a couch can interfere with your posture.

Instructions

  1. Groin and Hip Stretches

    • 1

      Try a butterfly stretch. While sitting with your spine straight, bend your knees and pull your feet in toward your groin as far as you comfortably can. Keep your spine straight, and hold the stretch for 20 to 30 seconds, repeating four to five times a day each day.

    • 2

      Lie on your back with one leg extended straight out. Lift your other leg, keeping your knee straight, and pull your leg in toward your chest. Switch sides and perform the stretch with the other leg. Hold the stretch for 20 to 30 seconds, and repeat on each side two to three times.

    • 3

      Sit up straight and bend one leg, while extending the other straight out to your side as far as it will go. Bend your torso over your extended leg, holding for 20 to 30 seconds, then bend it to the other side, holding for the same period of time. Repeat one to two times.

    Performing Splits

    • 4

      Select a couch that is large enough for you to fully extend your legs out to either side, and firm enough that you don't immediately sink into the cushions. A couch with a relatively high back can give you a firm point on which to brace yourself, preventing you from overextending your muscles. Ensure that the couch is stable, with no loose wood pieces or broken parts, because you'll need to be able to stand on the couch without breaking it.

    • 5

      Stand in the center of the couch with your back straight. Slowly separate your legs out to either side, and begin sliding down into a split. Grip the back of the couch on your way down to help control your movements and avoid stumbling or forcing a split. When you've gone down as far as you can go and feel a strong stretch, hold the position for 30 seconds. Then rise to your starting position and try again, repeating three to five times.

    • 6

      Continue moving toward a split on the couch two to three times a day every day. The goal is to gradually move farther down and closer to a split, and the amount of time it will take you to graduate to a split varies with your age, flexibility and fitness level.