How to Do Front Splits

A split, while considered a gymnastics move, is actually just a test of the body's flexibility. Achieving the flexibility needed for a front split is a long-process. Whether learning a split for gymnastics, cheerleading, yoga or for a healthier body, flexibility will make a person more limber and can help relieve tension and strain on the muscles. A front split positions the legs in a straight line with one leg out in front and one in the back.

Instructions

    • 1

      Sit on the mat with both legs out in front. Lean forward as if trying to touch the finger tips to the toes. This not only helps stretch out the legs, but whichever leg feels less stretched is the leg to point forward during the split. In general, right handed people will have an easier time doing a side split with their right leg forward and vice versa.

    • 2

      Kneel on the mat. The knees should be in line with the shoulders and the feet, creating a right angle at the knees. Do not sit on the heels.

    • 3

      Move the leg already determined as the front leg straight out in front of the body. Point the toes.

    • 4

      Place your hands on the floor on either side of the body. Begin to slide the front leg forward without bending it. Stop moving when the stretch begins to hurt. Begin moving forward again only when the stretch does not hurt anymore. The back leg will begin to straighten as the front leg stretches forward. This step will take multiple attempts.

    • 5

      Repeat this stretch until the legs are straight, against the mat.