Stretching to Get Your Legs Further Apart

Doing the splits or any move that requires you to extend your legs widely apart requires great flexibility. Regular stretching can improve flexibility and also help prevent injury to your muscles and joints. To work on getting your legs farther apart, do stretches that work all of the major muscle groups in your legs, as well as the muscles in your lower back. Always warm up for 10 to 15 minutes with light cardio before doing stretches and do not stretch to the point of pain. Talk to your health care provider before doing these stretches if you have had any injury to your back, groin, hips or knees.

  1. Wide-Angle Seated Bend

    • Sit on the floor with your legs straight out in front of you. Bring your legs out to a 90-degree angle. With your thighs pressing into the floor and your kneecaps pointing up at the ceiling, walk your hands forward between your legs as you bend forward. Bend from the hips and lengthen your torso as you come forward. Increase the forward bend until you feel a stretch in the backs of your legs. Stay in the pose for 30 seconds. If this stretch is a challenge, you can place a folded blanket under your buttocks to raise them slightly off of the floor. This pose works all of the major muscles groups in your legs, as well as your back, hips and groin.

    Hamstring Stretch

    • Lie with your back flat on the floor by a door frame or the outer corner of a wall. Keeping your left knee slightly bent, raise your left leg straight up so your left heel is resting against the corner of the wall or the edge of the door frame. Your right leg should remain on the floor. Straighten your left leg until you feel the stretch in your hamstring. Hold the stretch for about 30 seconds. Switch legs and repeat. As you become more flexible, work on bringing your hips closer to the wall.

    Cobbler Pose

    • The Cobbler pose, sometimes known as the Bound Angle pose, is a yoga position that stretches the inner thighs and pelvic region and also helps limber up your lower back. Sit on the floor and hold the soles of your feet together, pulling them as close to your body as possible. Push your knees toward the floor with your hands and hold them there for about 30 seconds, then bend over to bring your chest toward the floor with your arms outstretched. Hold for about 30 seconds. To modify the stretch you can hold your feet and pull them in with your hands while you press down on your knees with your elbows and lean forward.

    Supine V Stretch

    • This stretch is often used to prepare for doing the splits. Lie on your back with your legs in the air at a 90-degree angle. Turn your legs out so your knees are facing the side walls and not your head. Slowly bring your legs down to the sides as far as you can and hold for 20 seconds. Reach between your legs and grab each leg between the knee and ankle. Apply pressure to bring your legs wider and farther apart. When you have taken the stretch as far as possible, hold for 30 seconds. As you become more flexible, your goal can be to bring your knees all the way to the floor in a full straddle split. To make the stretch easier, you can use a yoga strap around each foot to pull your legs apart.