The Splits Are A Legit Party Trick—And You Can Train Yourself To Do Them

Dying to do the splits? Before you embark on the (possibly grueling) journey to splits-ability, you should know that it’s not just a cool party trick—being able to do the splits also comes with some real fitness cred. “Working on flexibility is important for lots of reasons,” says Rachelle Reed, PhD, barre kinesiologist, “and many exercise physiologists agree that having optimal joint range of motion can lower your risk of injury and increases your quality of life.”

Plus, being able to do splits is a fitness milestone of sorts. “Achieving the splits stretch means that someone has impressive flexibility in their hips, glutes, and hamstrings, and working towards the splits is a pinnacle flexibility goal for many fitness fanatics,” says Katelyn DiGiorgio, vice president of training and technique at Pure Barre.

But before you go from zero to splits, know that it’s going to take some time to get there. “The way you’re going to gain flexibility is practicing,” says Reed. Definitely don’t force it in the meantime. “You have to think about the fact that your muscles are elastic in nature, so if you stretch them too far before they’re ready, they can snap—sort of like a rubber band,” says Reed. “The last thing you want to do is injure yourself, especially in your hamstrings and hip flexors, so you really want to take your time, so you can avoid injury.”

How To Do The Splits

From a low lunge position, extend your front leg and shift your weight back. This will stretch the other hamstring.

Shay Carreon Photography

From here, try sliding your back leg back behind you. Then, using your hands (or blocks) as buffers, lower your body down towards the floor until you start to feel a pull in your hamstrings. Only go as far as you comfortably can in this stretch.

Shay Carreon Photography

Once you can finally reach the floor (which likely won’t happen the first few times you try to do the splits), make sure your core is engaged, to help you stay upright, advises Reed. Have your chest lifted, with your shoulders over your hips, and your gaze straightforward.This way, you’re not collapsing forward. Also try to square your hips.

“As you’re learning, your legs will be bent,” says Reed. “But the goal is to eventually get your legs completely straight.”

What About Straddle Splits?

If you want to master the straddle splits, a.k.a. the front splits, the same rules as above apply. But Reed recommends trying a slightly different stretching routine to help you reach your goals. Moves like the butterfly stretch or a straddle stretch (where you take a seat on the floor and open the legs to as far to the sides as your flexibility allows) will help prepare you to do the move. Over time, you will notice progression as you can work a bit lower in the position, and can open your legs into a wider straddle without bending the knees.

Your Week-Long Guide To Doing The Splits

“Building a structured routine and dedicated time for stretching each week will ensure that you are developing your flexibility and range of motion over time to ultimately achieve your splits goal,” saysDiGiorgio.

Use this stretching routine as a weekly guideline to help teach your body to do the splits.

Monday

Straddle stretch: Start seated on the floor, with legs open as far to the sides as your flexibility allows. Hold for 30 seconds, and try to sink a little lower with every exhale. Repeat 3 times through.
Split stretch: Starting on hands and knees, take a big step forward with left foot, and a big step back with right, with one hand on either side of left foot to frame it. Gradually slide right leg back, until you feel resistance in hips and thighs. Hold for 30 seconds, and try to sink a little lower with every exhale. Switch sides and repeat three times on both sides.

Tuesday

Seated forward fold: Sit on the floor with both legs straight in front of you, feet flexed. Hinge body forward with straight spine, reaching arms out. Hold the forward fold for 30 seconds, and then repeat three times through.
Split stretch: Starting on hands and knees, take a big step forward with left foot, and a big step back with right, with one hand on either side of left foot to frame it. Gradually slide right leg back, until you feel resistance in hips and thighs. Hold for 30 seconds, and try to sink a little lower with every exhale. Switch sides and repeat three times on both sides.

Wednesday

Butterfly stretch: Take a seat on the floor and bring soles of feet together to touch in front of you. Allow knees to gently fall open, as you keep chest lifted and shoulders relaxed. Hold for 30 seconds, and try to sink a little lower with every exhale. Repeat three times through.
Split stretch: Starting on hands and knees, take a big step forward with left foot, and a big step back with right, with one hand on either side of left foot to frame it. Gradually slide right leg back, until you feel resistance in hips and thighs. Hold for 30 seconds, and try to sink a little lower with every exhale. Switch sides and repeat three times on both sides.

Thursday

Standing hamstring stretch: Start standing, and step right foot forward and left foot back, keeping both feet pointed forward. Slowly fold forward toward right thigh, keeping legs straight or with just a slight bend in the knee. Hold for 30 seconds, and try to sink a little lower with every exhale. Switch sides and repeat both sides three times through.
Split stretch: Starting on hands and knees, take a big step forward with left foot, and a big step back with right, with one hand on either side of left foot to frame it. Gradually slide right leg back, until you feel resistance in hips and thighs. Hold for 30 seconds, and try to sink a little lower with every exhale. Switch sides and repeat three times on both sides.

Friday

Frog stretch: Starting on forearms and knees, begin moving knees apart slowly and with control, lowering hips and pelvis toward the floor at the same time until you find a point of slight tension. Hold for 30 seconds, and try to sink a little lower with every exhale. Repeat the stretch three times through.
Split stretch: Starting on hands and knees, take a big step forward with left foot, and a big step back with right, with one hand on either side of left foot to frame it. Gradually slide right leg back, until you feel resistance in hips and thighs. Hold for 30 seconds, and try to sink a little lower with every exhale. Switch sides and repeat three times on both sides..

Saturday

Lying hamstring stretch: Lie on back with knees bent, feet hip-width apart on the floor. Draw right knee to chest. Extend right leg straight, grabbing it behind the thigh or calf. To deepen the stretch, extend left leg long on the floor. Hold for 30 seconds, and try to lengthen the leg and draw it a little lower with every exhale. Switch sides and repeat. Repeat both sides three times through.
Split stretch: Starting on hands and knees, take a big step forward with left foot, and a big step back with right, with one hand on either side of left foot to frame it. Gradually slide right leg back, until you feel resistance in hips and thighs. Hold for 30 seconds, and try to sink a little lower with every exhale. Switch sides and repeat three times on both sides.

Sunday

Low lunge stretch: Starting on hands and knees, step right foot forward between hands, with right knee over right ankle. Extend left leg back slightly and plant ball of left foot on the floor. Lift left knee off the floor a few inches. To deepen the stretch, lower onto forearms. Hold for 30 seconds, and try to sink a little lower with every exhale. Switch sides and repeat. Repeat both sides three times through.
Split stretch: Starting on hands and knees, take a big step forward with left foot, and a big step back with right, with one hand on either side of left foot to frame it. Gradually slide right leg back, until you feel resistance in hips and thighs. Hold for 30 seconds, and try to sink a little lower with every exhale. Switch sides and repeat three times on both sides.

Even if you aren’t all the way to doing the splits in one week, you should notice some flexibility improvements. If needed, start the routine over again until you can do the splits fully.

Words Of Caution When Trying The Splits

If you’ve had any kind of hamstring injury, Reed recommends you talk to your doctor before making the splits one of your #fitgoals. “But for most people, as long as they’re progressing slowly, and not forcing themselves into this, then this stretch is more than okay,” she says.

And remember that you should be able to breathe as you stretch, too. “If you are in such an uncomfortable position that it’s difficult for you to breathe, that’s a signal from your body that you need to back off just a bit,” says Reed.

Bottom line: Don’t get discouraged, and keep on persisting (safely) toward your goal.

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