How to Do Side Splits

The side splits are used to increase flexibility and achieve more advanced movements and positions in gymnastics, yoga and martial arts. With dedication and perseverance, anybody can learn to do side splits. It is crucial to warm up properly before attempting the side splits; this should never be the first exercise in your stretching routine. Remember that flexibility takes time -- it will not happen overnight.

Instructions

  1. Warm Up

    • 1

      Jog for 10 minutes.

    • 2

      Stand with your feet about 3 shoulder widths apart. Bend one knee and slowly move your body down as far as it will go. Keep the other leg fully extended. Place both hands on the floor. Press the inner thigh of your bent leg with your elbow. Keep your back straight.

    • 3

      Stand close to the wall with your legs together and feet facing forward. Turn your right foot 90 degrees to the right and raise your right leg. Place your right foot on the wall without twisting your hips or upper body. Try to raise your leg higher than hip height. Lean against the wall with both knees fully extended. Flex your right ankle and hold the foot with your left hand. Keep your right arm in front of your right leg as you stretch. Repeat with the left leg.

    • 4

      Stand with your feet two shoulder widths apart and your toes pointing slightly inward. Keep knees extended. Bend forward slowly and reach toward the floor with your hands, keeping your upper body straight. Try to touch the ground with your hands, keeping your arms vertical. Separate your legs further to help you touch the ground. Keep your hips pushed up and stretch your neck toward the floor. Hold onto your calves and pull your upper body close to your legs to help you stretch even further.

    • 5

      Lie down on your back and lift your extended legs vertically. Spread your legs towards the floor and then slowly close them again; repeat 20 times.

    Side Splits

    • 6

      Fully extend your knees and keep the soles of your feet flat on the floor.

    • 7

      Move slowly into the split position without twisting your hips or your upper body. Choose between having your kneecaps facing the ceiling or facing in front of you. The former puts more stretch on your hamstrings, while the latter puts more stretch on your groin muscles. If you suffer from knee pain, keep your kneecaps facing the ceiling, as it puts less strain on the knee joints.

    • 8

      Support yourself with your hands as you slowly move downward. Hollow your back and maintain an angle of 90 degrees between your spine and your hips. Stretch as far as you can, then relax into the movement.

    • 9

      Practice your side splits every second day to give your muscles time to recover. Try to move further into the split each time.