The Best Stretches to Do for the Perfect Ballet Split

The perfect ballet split requires a great deal of flexibility, strength and determination. It is vital to practice a variety of effective stretches every day. These stretches are designed to prepare you for doing the splits before actually attempting the splits. The best stretches aim to increase flexibility in the hips, hamstrings and lower back, which is necessary for safely and successfully accomplishing a faultless split.

  1. Hip Flexor Stretch

    • This stretch is an effective way to increase the flexibility and strength in your hips and hip flexors, which is vital for achieving the perfect ballet split. Begin by bending one leg in front of you and extending your other leg out behind you, so it is almost straight, with your hips square. Push downward -- keeping your arms hanging by your sides to help support you -- as low as you can and hold the position for 15 to 30 seconds. Then, switch legs to stretch the other side, using the same position.

    Head-to-Knee Stretch

    • Flexible hips and hamstrings are vital for achieving the perfect ballet split.

      A head-to-knee stretch works on your hamstrings, in preparation for the splits. It also increases flexibility in your hips and strength in your lower back. Sit on the floor and place your legs out in front of you. Then, bend your right leg so the bottom of your foot rests against the inner thigh of your left leg and, maintaining this position, sit up with your back as straight as you can. If you can, reach out to the arch of your left foot with your right hand, then your left hand, and rest your chest on your left thigh. Keep your shoulders relaxed away from your ears as you hold this head-to-knee stretch. If you cannot reach your foot, just stretch out as far as you can. Hold this position for 30 seconds before stretching the other side with your right leg out in front.

    Seated Saddle Stretch

    • A seated straddle stretch is an effective pose that helps to further increase strength and flexibility, particularly in your lower back and hamstrings. Start by sitting with your feet roughly 4 feet apart out in front of you. Ground your pelvis firmly on the floor by using your right hand to reach out behind you and gently move the flesh of your right buttock, and then your left, away from you. Sit up and elongate your back, maintaining that length as you bend forward from your waist and slide your hands down your legs. When you have reached out as far as you can down your legs, without feeling pain, hold for 30 seconds.

    Standing Split Stretch

    • A standing split targets your hips and hamstrings and is a valuable stretch to practice before attempting a perfect horizontal ballet split. Stand tall, breathing deeply. As you exhale, bend over forward from your waist and place both hands onto the floor in front of you, with your left leg out behind you. On an inhale of breath, balance your weight onto your hands and right foot, and aim to straighten out both legs. Maintain deep breathing, relaxing your shoulders and keeping your torso against your right leg and your chin tucked in. This stretch should be held for 30 seconds before release. Repeat this stretch, still controlling your breath, with your left leg on the floor.