How to Keep Your Legs Straight While Doing Splits

Keeping your legs straight while doing the splits is very challenging if you are not properly stretched. Forcing the splits is a bad idea and can be very dangerous. Proper stretching ensures that you won't injure a muscle. If you cannot straighten your legs while doing the splits, practice some simple stretches to improve your flexiblity.

Things You'll Need

  • Yoga mat
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Instructions

  1. Kneeling Lunge

    • 1

      Position yourself in the center of your mat.

    • 2

      Kneel on the mat with your front foot on the ground and your leg bent at a 90 degree angle.

    • 3

      Straighten the back leg out behind you.

    • 4

      Stretch forward toward your front foot as far as you can.

    • 5

      Hold the stretch for 20 to 30 seconds.

    • 6

      Repeat the stretch with your other foot forward.

    Pike Sit

    • 7

      Sit on your mat with both legs straight in front of you.

    • 8

      Lean forward with a flat back and your head down.

    • 9

      Try to reach your toes. Grab them if you can.

    • 10

      Hold this stretch for 20 to 30 seconds.

    Straddle Sit

    • 11

      Sit on your mat with your legs straddled as far as you can.

    • 12

      Do not allow your knees to turn inward. Make sure they are facing the sky.

    • 13

      Lean forward with a straight back and reach as far between your legs as you can.

    • 14

      Hold stretch for 20 to 30 seconds.

    Lower Back Stretch

    • 15

      Lay flat on your back.

    • 16

      Keep one leg straight on the ground.

    • 17

      Bend the other leg and grab your knee and pull it toward you.

    • 18

      Hold for 20 to 30 seconds and repeat with your other leg.