How to Do a Painless Split

The split is a very advanced flexibility exercise involving one leg straight out in front of you and the other straight behind you on the floor. Dancers and gymnasts use this stretch to greatly improve their flexibility and leg extensions. No matter what your type of activity is, however, stretching on a regular basis improves muscular mobility and decreases the chances of injury. A split targets the hamstrings, hips and quadriceps muscles. It takes time and effort to really enhance your flexibility to be able to perform splits with both legs. It could take a few months to make it painless.

Things You'll Need

  • Stretchy pants
  • Socks
  • Yoga mat or soft surface
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Instructions

    • 1

      Stretch daily. Perform a short walk or cardiovascular exercise first to get the blood moving. It is not recommended to stretch "cold" muscles -- be sure that you are warmed up. Stretches to incorporate daily are the pike and the triangle. For the pike, sit on the floor with both legs straight in front of you, and reach for your toes. For the triangle, stand with both feet very wide apart. Reach downward toward your right foot and hold for 30 seconds. Stand upright and repeat on the left side.

    • 2

      Perform half splits. Stand with one foot in front of you and one foot behind. Lower into a kneeling position. First, extend your front leg, which will move your hips back. Lower your head down to your knee and hold. Repeat on the other side. Next, from the kneeling position, extend your rear leg completely straight so your knee is off the ground. Repeat on the other side. Both of these stretches will enhance the flexibility in your hips, hamstrings and quadriceps so they are primed to perform a split.

    • 3

      Attempt a split. Wearing socks on a soft surface enables your feet to move more freely than without them. You will not be able to perform a full split on your first attempt, or for at least the next few weeks. If it is done every day, it will be painless in a few months. Begin in a kneeling position. Very slowly and carefully, extend your front leg and slide it forward until you feel the stretch in your hamstring. Hold this position for as long as possible, and repeat on the other side. Depending on your level of flexibility, you may or may not be able to get low enough to touch the ground.

    • 4

      Practice your splits daily. The only way for a split to become painless is if it is done on a regular basis. Your muscles will adapt to the form and it will become easier. No matter how enhanced your flexibility, it is best to always warm up with some light cardiovascular exercise before stretching. Many individuals wait until after exercise to work on their flexibility, which is recommended.