Posted By Fabi Rocha | Posted On 15 February 2021 

When was the last time you did the splits? In the event that your answer is "never," don't stress, you're certainly not the only one. For most of us, it doesn’t seem realistic and can actually end up being one of the most challenging and physically demanding moves you ever do.

So how to get your splits? You need to properly prepare your body for it. In general, focusing on stretching and strengthening the hip flexors, adductors, glutes, hamstring, and groin muscles will help you prep for doing the splits.

Before you attempt it on your own, try these stretches for sore legs and exercises to prep your body for splits: 

The low lunge posture opens up the hips and strengthens the legs at the same time. It also massages the digestive and reproductive organs and at the same time, helps the body to eliminate anything that does not serve you any longer:

• Plant one foot directly in front of your body and let it flex back towards your face, allowing the hips to sink low.
• Relax the other leg (now the back leg) with the knee facing downwards and the toes too.
• Place your hands on knee or thigh in front of you preferably. You could also extend your hands upwards if you please.
• Gently tuck in your tailbone.
• Keep your gaze straight ahead.
• Let your hip move down towards the ground. This strengthens the front leg and stretches the back hips.
• Maintain pose for 10 deep breaths and then repeat on the other side.

This stretch will help lengthen your hamstrings on its own while it also allows you to note any imbalances and correct them:

• Go on one knee and stretch the other leg straight out in front of you.
• Make sure you are not twisted to either side by squaring your hips.
• Bring your torso (upper body) down towards your front leg and
• put your fingertips or your palm on the ground, either side of your foot.
• Maintain pose and focus while taking deep even breaths for thirty (30) seconds then switch legs.

To get into the splits, your hips have to be open and be flexible too and you can achieve just that with this particular stretch. What’s important here is the movement of the hips and that should be your focus. You can switch between both legs after at least thirty seconds:

• Begin by assuming the lunge position. Let your front knee bend at 90 degrees angle and straighten your back leg.
• Let your elbows touch the floor on the inside of your front leg.
• Press your hips in the direction of the ground while you slide your other leg farther backward.

This stretch could be one of the most important stretches that you need to focus on especially if it turns out to be quite intense for you:

• Remain in the same lunge position from above and then let the knee of the back leg touch the floor. 
• Now, slowly lift your back foot up and hold it with the opposing hand, i.e. if your back leg is the left leg, you will hold it with the right hand.
• Pull your foot closer to your butt slowly and carefully till you can feel the stretch.
• Maintain pose and take deep breaths for say, thirty minutes then switch. You will need to spend time on this pose in order to allow your muscles to have the time to relax and lengthen.

This is the perfect yoga pose needed to stretch the back of your legs, especially for those tough hamstring muscles:

• Sit comfortably with both legs stretched out in front of you.
• Ensure your legs and feet are active and engaged
• Raise your arms above your head and inhale deeply and using your hips like a hinge, reach towards your toes with your arms and exhale.
• After getting hold of your toes or feet, ensure that your chest touches the top of your thighs. You can raise your knees to achieve this. Note that a gap between your chest and your thighs will reduce the stretch.
• Maintain posture for a least ten (10) deep breaths.

Achieving this pose is an important step towards achieving enough flexibility for the splits as it will help you open up the hips and it also an opportunity to deep stretch into the buttocks and piriformis muscle (a flat, band-like set of muscles at the top of the hip joint near the buttocks):

• Assume a tabletop position bringing your left knee towards your left wrist and the heel of the same leg towards your right wrist.
• Your shin should be parallel to the front of your gym mat.
• Gently slide your right foot backward and let it face the ground with your toenails pointed downwards.
• Slowly bring your chest to the ground, coming to rest on your forearms.
• Now, you square your hips by moving your right hip gently forward while moving your left hip in the opposite direction.
• Maintain the pose for at least 10 deep breaths and then switch sides.

This pose makes your quadriceps stronger and stretches your hips, groin, and hamstrings. It also helps to traction and lengthens your spine, improving on every part of your body that you need to achieve the split:

• Sit comfortably on your gym mat and spread your legs to either side of you as wide as they can go. Please, don’t overdo it.
• Keep your legs active by engaging the quadriceps. Lift your knee caps gently and keep your toes flexed.
• Position your hands behind your legs and use them to help you sit tall with your back straight to lengthen your body.
• Ensure your belly is also active in this pose by pulling your belly button towards your spine.
• When this pose becomes easy for you, you can increase the difficulty by slowly moving your hands out in front of you and lower your chest towards the ground.
• Maintain pose for ten deep breaths or at least, thirty seconds.

Doing the splits isn’t impossible if you’re willing to be patient and work on your flexibility. By incorporating stretches into your workout routine, you prepare your body for splits while benefiting from overall flexibility. 

Want to learn how to achieve full flexibility, splits & backbends? Our 30-Day NYC Stretching® Course focuses on long lasting results, safety and rapid flexibility gains. Join now.