How to do Horizantal Splits

Horizontal, or side splits, are done when you have your legs to the right and left of your torso, instead of the front and back of the torso. In some instances, such as with yoga or dance, side splits are referred to as straddle splits. If you do cheerleading, gymnastics, dance or another activity, you may need to do the horizontal splits. With a little work, you can accomplish the side splits on your own.

Instructions

    • 1

      Jog in place for two minutes to warm up the muscles in your legs. If you prefer, do jumping jacks instead, to warm up the leg muscles.

    • 2

      Stand with both feet together and step forward with the right leg and bend at the knee to do a lunge. Hold for 10 seconds, then switch sides. Do this 10 times for each leg to stretch out the leg muscles.

    • 3

      Sit on the floor with your knees bent and the bottoms of your feet touching each other, called the butterfly pose. Keeping your feet touching, lean over and stretch your hands out as far as you can, holding for 10 seconds. Do this 10 times to stretch out the groin muscles.

    • 4

      Stand straight on a floor with a smooth surface; begin your splits by slowing sliding your feet out from side to side.

    • 5

      Slide your feet apart until you can touch the floor with your hands, which is also when you likely begin feeling the stretch on your inner leg. Keep your palms on the floor to support yourself as you continue to go down to the floor. If it hurts too much to go all the way down, continue your stretches and warm-ups each day until you can go all the way to the floor.