Tips for splits

  • Ensure body is lifted with correct posture
  • Keep hips square to the front
  • Aim for both legs straight and feet pointed
  • Ensure back leg is turned out
  • Keep hands on floor next to hips

Stretches for Splits

  • Kneel on one knee, push into front knee, using hands for support. Ensure hips are square. Hold for 30 seconds.
  • Transfer weight onto back leg and straighten front leg, taking body over front leg.  Keeping hips square.  Hold for 30 seconds.
  • Repeat steps 1 and 2 twice.
  • Attempt splits
  • Repeat on other leg
  • Lay on back, keep one leg straight and flat on floor. Pull the other leg in towards body ensuring it is remaining straight.  Hold for 30 seconds.
  • Change legs and repeat
  • Repeat steps 6 and 7 twice on each leg.
  • Attempt splits
  • Stretch the front leg also by keeping hips square and pulling back into your bottom.


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