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Stretching Exercises That Help You Do the Splits

Updated on September 11, 2014
Gymnast doing the splits
Gymnast doing the splits | Source

For people who want to do the splits, it is essential that you stretch your muscles before attempting anything too extreme. Especially if you want to learn how to do the splits safely, it is necessary to understand how to stretch out each of your leg muscle groups beforehand. Those who avoid stretching exercises could end up injuring themselves. This lens will outline a number of leg stretches that help you do the splits. We will focus on stretches for your calves, quadriceps, hamstrings and groin.

Calf Stretching Exercises

Stretching your calf muscles can be done with a variety of exercises, but the easiest method is to stand next to a wall and do it. Use any wall in your home or gym to do this stretch. Place your hands against the wall, bend the knee of your right leg and put your left leg out straight behind you. Focus on stretching the left leg’s calf for about 10 seconds by leaning forward so that your body weight moves towards the wall. You could also use a bed or something sturdy in the room instead of the wall if you prefer. After stretching your left calf, switch leg positions and work on stretching the right calf for another 10 seconds. Repeat this process at least three times for each leg.

Quadricep Stretching Exercises

We can all remember quad stretches from gym classes when we were younger. It could be because they were the easiest to do. Basically what you want to do is stand up straight, lift the bottom of your left leg up and grab your foot with your hands. You should be standing on one leg so you need to try to keep your balance during the stretch. With your ankle firmly supported, push your foot into your butt so that you feel your quad stretching. Hold the stretch for 10 seconds, then switch legs and repeat the same process with your right quad. Again, repeat this stretch at least three times for both of your quad muscles.

Hamstring Stretching Exercises

To stretch your hamstring, sit on the floor and keep one leg out straight. Your other leg should be brought in so that the sole of your foot is on your opposite inner thigh. Lean forward and try to touch your toes on your straight leg. You should feel it stretch your hamstring on your straight leg. Hold the position for 10 seconds and do the same thing with the other leg. Repeat the stretch at least three times for both legs.

Groin Stretching Exercises

This is the most important stretch before attempting to do the splits. The other stretches are necessary, but definitely make sure you stretch your groin properly beforehand. Sit on the floor with your knees bent and feet together. Put your hands on your feet for support. With your elbows, slowly press the top of your knees down to the floor. You should try to hold the stretch for ten seconds, then repeat that process at least three times just like the other muscle stretches. After performing all of these leg stretching exercises you should be ready to attempt the splits in no time.

Video: Total body stretch

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      tunmise 3 years ago

      Helped loads!!!!!!!!