Perform the Splits

Our guide on how to do the splits

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how to do the splits

If you’ve ever wondered how to do the splits, our guide will show you how in just four easy steps. Follow the instructions below, and you’ll be showing off your new found skills in no time!

This guide on how to do the splits has been especially designed for complete beginners, so take all the time you need in reaching your goal. Practicing this daily will get most people completing it in 12 weeks, so patience and perseverance is required.

In this plan, each step will stretch your muscles and loosen your hips leaving you closer and closer to touching the floor each time.

It is imperative that you do the warm up and stretches every time you practice getting yourself into the Splits position. You also need to give yourself a rest day every few days to allow your muscles recover. You can help assist the recovery by increasing your protein intake. Check out MyProtein for all your workout needs.

Your daily routine

Warm up – The Squat

  • Standing with your feet slightly wider than hip width apart, squat down until your thighs are parallel to the floor keeping your back straight throughout the move.
  • Rise your back up to a standing position.

Repeat this ten times.

Warm up – The Lunge

  • Take one big step forward with the right leg and plant your foot out front, keeping your body relatively straight.
  • Your knee should stay over your ankle and not extend out over your toes to minimise stress on the knee joint.
  • Repeat this on each leg ten times.

You can now move on to your stretches.

Step 1 – Hip Flexor Stretch

  • In a kneeling lunge position push the hips forward stretching your thighs, hips and the backs of your legs.
  • Do this twice or three times on each leg and hold for 30 seconds. If you can’t hold for that long to begin with, try for 10 seconds and build up to 30.

Move onto Step 2.

Step 2 – Hamstring Stretch

  • Lying on your back with your legs extended and you’re back straight. Keep your hips level and your lower back down on the floor.
  • Bend your right knee towards your chest, keeping your left leg extended on the floor.
  • Slowly straighten your right knee, grabbing the back of your leg with both hands. Pull your leg towards you gently while keeping both hips on the floor.
  • Don’t worry if your leg doesn’t get very high, the more you practice and over time, the easier it will become.

Do this twice or three times on each leg and hold for 30 seconds. If you can’t hold for that long to begin with, try for 10 seconds and build up to 30.

Step 3 – Time to get low

  • Lower yourself into a kneeling position with your back straight, stretch your right or left leg straight (whichever is preferred) out in front of you with your back knee bent so your shin is resting on the ground.
  • Slowly lower yourself into the split but only go as far as your body is comfortable with
  • If you feel any pain that is beyond flexing then stop.
  • Keep your hands placed at either side of your body for support.
  • Don’t force yourself down. Stop for now and repeat the warm up and stretch every other day and see how far you can go each time.

When you are seeing yourself get more flexible and lower, continue to the final step.

Step 4 – Time to split

  • Like in Step 3, lower yourself into a kneeling position with your back straight, stretch your right or left leg straight (whichever is preferred) out in front of you with your back knee bent so your shin is resting on the ground.
  • If you feel any pain that is beyond flexing then stop.
  • Keep your hands placed at either side of your body for support.
  • Slowly continue to lower towards the floor, when your pelvis is resting on the ground and both of your legs are straight, you have successfully performed the splits.
  • Build towards holding this this position for 30 seconds.

When you are looking for more of a challenge, build up to a minute. You probably won’t be able to perform the splits on your first attempt but if you practice at least every other day (allowing your body to recover from the stretching) you will become more flexible.

Some days may feel tighter than others but regular practice will improve your range of movement and over time you will start to ache less and less. You may wish to take up Yoga, which is a great way in stretching the muscles in your body.

Now you know how to do the splits its time to cross it off your Bucket List and show off your new found skill. You could even try moving on and learning to do silks?

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Written by Gareth Evans

Gareth is our residential author for sports, activities and adventures at Tickboxx. He loves the outdoors, is annoyingly good at all sports and of course is very competitive!
If you want Gareth to write about one of your products then drop him an email – gareth.evans@tickboxx.com