How to Perform Leg Splits

A staple of a practiced gymnast's routine, the legs splits attest to a person's high level of flexibility. Also incorporated in dance routines, leg splits are an eye-catching move. However, being able to do the splits takes a lot of work and preparation. Without practice and patience, performing leg splits can lead to injury.

Instructions

    • 1

      Practice stretches on a regular basis, to work towards performing splits. Make sure that your stretching targets all the muscles of your lower body, including the glutes, the quads, the hamstrings, inner thighs, outer thighs, and calves.

    • 2

      Warm-up: To perform the splits effortlessly, prepare your muscles by doing at least 10 minutes of aerobic activity. This increases muscle flow, prevents injury, and increases flexibility.

    • 3

      Perform the splits. Rest on the knee of one leg, and stretch the leg of the opposite side out in front of you. Gently push the front leg forward and slide the back leg behind you. Make sure that your hips are square, and your torso is straight. In a perfect splits, both of your legs will be straight and your toes will be pointed. Practice this maneuver by placing two objects, such as yoga blocks or springboards, on either side of you to help you lower yourself down.