If you listed ‘the splits’ on your fitness to-do list you can practice these stretches every day to get closer to your goals. Seeing any athlete perform the front or side splits is certainly impressive. Lucky for you, it takes minimal dedication to lengthen and elongate your leg and hip muscles. Practicing the following stretches every day in order will help even the most inflexible individuals.

Contrary to popular belief stretching is not just about lengthening muscles, but it has a lot to do with strengthening muscles. Combining lunges and squats with the stretch routine listed below is the fast track way to finally achieving the front or side splits.

Here is a simple leg muscle strengthening routine that you can practice in conjunction with your daily leg stretches to help you slide into the splits.

  • 20 WIDE LEG SQUATS (with Weights)
  • 20 PISTOL SQUATS (10 Each Side)
  • 20 SCISSOR LUNGES
  • 20 REVERSE LUNGES (10 Each Side with Weights)
  • 5 Minutes of Jump Rope
  • Repeat

It is ideal to stretch your leg muscles before and after leg strengthening exercises especially if you are serious about achieving the splits.

Before we dive into our leg splitting stretches please be aware that it takes time and patience to ease into the splits. Rushing into any stretch routine can cause injury and in some cases permanent damage.

Try to maintain slow and deep nostril breathing during each deep stretch to prevent muscle injury. Introduce your body slowly to these routines and you will see phenomenal results in a short period of time.

1. The Butterfly Stretch

achieve-splits-butterfly-stretch

  • From a cross legged seated position move the soles of the feet together and grab your ankles. Inhale as you lengthen the spine upwards and then fold forward from your hips with a deep exhale. Pay attention to your inner thighs, breath into that area to relieve any discomfort.

  • Hold for 3-5 breaths.

  • Take a short rest and then repeat the butterfly stretch. This time let go of your ankles and crawl your hands forward away from your body to find a deeper stretch. Maintain slow and conscious breaths.

2. Side Stretches with Bent Leg

achieve-splits-side-stretch-bent-leg

  • From The Butterfly Stretch, take the right leg out to the side and point your toes to the ceiling, pushing outwards through the heel. Keep your other leg bent with your left foot near the opposite inner thigh muscle. Grab your left ankle with your right hand and bring your left hand up towards the sky and lean towards your extended right leg. Try to reach your left hand towards your right foot at the same time as you open your chest forward and gently gaze towards the sky past your left elbow. Do not collapse your chest.

  • Breath deeply in this pose for 3-5 breaths.

  • Concentrate on releasing tension in the inner thigh.

  • Repeat this pose on the left side.

3. Wide Legged Seated Forward Bend

achieve-splits-wide-legged-seated-forward-bend

  • After completing the side stretches with bent leg, move both feet open into a wide legged pose. Let this wide legged pose be only 75% of how wide your legs can actually open.

  • Point both toes towards the ceiling as you lengthen in the spine. Use your hands to support the lengthening of the spine by placing them behind you. Lean slightly forward for a deep inner leg stretch.

  • Relax and then repeat this pose. During the second attempt try to crawl your hands forward as you bend in the hips. This will create a deeper sensation in the inner thighs.

4. Front Splits with Wall Assist

  • Find a wall and open your legs into the widest version of your front splits. Rest the sides of the inner feet on the wall. Sit tall with your hands supporting behind you.

  • Slowly move your lower body closer to the wall as you breath deeply into the stretch.

  • Hold this stretch for 3-5 breaths. Stop if you feel any pain.

5. Frog Pose

  • Release away from the wall and move into a simple childs pose with wide knees.

  • Move into table top position as you keep your knees wide and toes touching. Slowly lower your upper body towards the ground. Let your lower legs hang in the air as the soles of your feet touch and your knees are wide apart. The front of your thighs will be resting on the floor with your shins parallel to your upper body.

  • Breath deeply in this position for 10-15 breaths. You should feel a nice stretch in your inner thighs.

6. Low Lunge to Forward Calf Stretch

achieve-splits-low-lunge

  • Move from Frog Pose into a Low Lunge. Let your back knee gently rest on the floor. Your front bent knee will be at a 90 degree angle on top of your front ankle.

  • Move your front foot forward for a deeper stretch.

  • Place your hands on your upper thigh or on each side of your front foot for a maximum stretch.

  • Move from this position into a calf stretch by moving your feet closer together and straightening both legs. Bend forward from your hips and rest your hands on your thigh or beside your front foot. Feel the stretch in the back leg.

  • Breath deeply and repeat this sequence two more times.

  • During the last lunge move your feet into the side splits by widening your step. Let your body ease into the pose and stop if you feel any pain.

  • Use a chair or blocks for additional support and stability.

  • Repeat this sequence on the other side.

After completing this routine, you should feel a looseness in your lower legs. Practice these moves consistently for the next several weeks and you will find yourself in wide legged and side splits in no time at all.

Kaeli Yarwood

Kaeli has always had an infatuation with keeping fit and improving life. Whether it is strength training, endurance building, or self-study research, she has devoted endless hours to them all. Her interest in health started at an early age. From swim competitions to long distance running, she discovered that keeping fit is an integral part of her life. After being diagnosed with... Read More

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One Response to “6 Daily Stretches to Achieve the Splits”

  1. Mark Cawit

    i can share this…splits are not good. When you reach the age of 45 it will affect your lower locomotor movements.

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