How to Do Stretch Techniques to Get a Split

The splits can take months or years of stretching to be able to pull off. The skill helps in gymnastics for dancing leaps and other dance skills that involve floor and balance beam exercises. When practicing splits, it's important to challenge your limits but not to overstretch, as this could cause you to pull a muscle. You may also experience tension in your knees, which is an indication to stop stretching.

Instructions

    • 1

      Kneel down on the ground with your knees at a 90-degree angle. Stretch your left leg straight in front of you. Hold the position for 30 seconds.

    • 2

      Place your hands onto the ground as closely as possible to the foot of the stretched leg. Bring your chest as close to your knee as possible. You should feel a stretch in the hamstring. Hold the position for 30 seconds.

    • 3

      Push your hips forward while leaving your legs in the same general position. Your back leg should now be stretched and your front leg should be at around a 90-degree angle. You should now feel the stretch in your hip flexor. Hold the position for 30 seconds.

    • 4

      Move your hip back to its starting position. Slide your front foot forward as far as you can. Keep sliding to your maximum range and support yourself by placing the palms of your hands on the ground at either side of your body. Hold the position for 30 seconds.

    • 5

      Keep your front and back leg in a straight line if you are able to stretch all the way to the ground. Rotate your back knee so it is directly facing the ground. Hold the position for 30 seconds.