How To Do the Splits in 8 Steps


A split is one of those moves that is really easy for some people and much harder for others. But almost anyone can do a split! Even if you’re as tight as can be you’ll still be able to master it if you work hard at your stretching.
A great way to get (or improve) your split is to move through a series of different stretches, from simple to advanced. If you are a beginner, you’ll probably want to master the easier stretches first before moving on to full split stretches.
Be sure to do each stretch on both sides – you’ll want a good split on both your right leg and your left leg in order to be a great gymnast.

Full Split

Ashley Corbin-Teich / Getty Images

Move to the floor and try a full split. In your split, be sure that:

  • Your hips are square with your body. Your torso should be facing straight, not to the side, even if squaring your hips means you can’t go down as far
  • Both of your legs are straight and turned slightly outward
  • Your toes are pointed
  • Your chest is up, not leaning forward

Beginner Hint: If you aren’t yet flexible enough to do a split with your hands comfortably on the floor, try your split between two objects – mats, springboards, or even books can give you something to put your hands on. Then you’ll be able to do the stretch without leaning forward with your body.

Square Out Your Split

To make sure your hips are square, try doing your split against a wall. Your back knee should be almost touching the wall, and your back leg should be bent at a 90-degree angle upward. Be sure that your back foot is pointing straight to the ceiling.
You can also do this stretch with a friend holding your leg and helping you to keep your foot pointing straight up.

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