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4 Simple Stretches That Help You Do the Splits (With Pictures)

Updated on November 10, 2018
Stretch your quads and other areas before attempting the splits.
Stretch your quads and other areas before attempting the splits. | Source

Stretches That Help You Do The Splits

For people who want to do the splits, it is essential that you stretch your muscles before attempting anything too extreme. 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.

This article will outline some of the easiest leg stretches that help you do the splits. We will focus on four main exercises, including stretches for your calves, quadriceps, hamstrings, and groin.

Always Remember to Stretch and Know Your Limitations

Those who avoid stretching exercises could end up injuring themselves.

Also, please refrain from performing these stretches if you have any physical disabilities that may lead to injury. It is always important to take the necessary precautions before starting any type of exercise.

Remember to practice safety first and don't place any overwhelming strain on yourself that could cause serious pain.

1. 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.

First, place your hands against the wall.

Next, 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.

Here is an alternative method for stretching your calf muscles.
Here is an alternative method for stretching your calf muscles. | Source

2. 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.

Next, 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.

As an alternative quadricep stretch, you can position yourself on the floor similar to how the woman in the green shirt is doing in the first photo. Lean back and feel your quads stretch at the same time. Again, hold it for about 10 seconds.

*The first photo at the top of the page demonstrates how to stretch your quads.

3. Hamstring Stretching Exercises

Other simple stretches that help you do the splits are hamstring stretches.

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.

Then, 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.

Finally, repeat the stretch at least three times for both legs.

Performing a proper hamstring stretch will help you do the splits easier.
Performing a proper hamstring stretch will help you do the splits easier. | Source

4. Groin Stretching Exercises

The groin stretch is likely 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.

To start, sit on the floor with your knees bent and feet together. Put your hands on your feet for support.

Then, 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.

An alternative method for stretching your groin is to do one side at a time from a standing position. With your hands on your hips, stand up straight with your feet about 1 yard (or 1 meter) apart.

Next, bend one knee so that you feel your groin stretch on the opposite leg. Hold for 10 seconds then bend your other knee and do the same for the other side.

Always remember to stretch your groin before attempting the splits.
Always remember to stretch your groin before attempting the splits. | Source

More Advice and Comments About Stretches That Help You Do the Splits

After performing all of these leg stretching exercises you should be ready to attempt the splits. Thank you for reading and always remember to stretch!

Also, remember to participate in the stretching poll below.

Do you have any stretching tips to share?

Please leave a comment and get in on the discussion after watching the video.

Do you stretch before working out?

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VIDEO: Watch More Stretches That Help You Do the Splits on YouTube


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    • profile image


      6 years ago

      Helped loads!!!!!!!!


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