Gymnastics was part of my life for more than half of it [1]. We know gymnasts are strong; I've written about bodyweight moves I still do [2] to this day. We know they're flexible — case in point: Katelyn Ohashi nailing splits several times during her perfect-10 floor routine [3]. But when it comes to keeping up with their splits, how do ex-gymnasts go about it? I'm here to tell you that the flexibility training we used to do at my old gyms was extreme. One coach in particular would have us get into a low lunge with one leg out straight (a position similar to the Lifted Head to Knee pose in yoga [4]); then, she'd pull that straight leg up to our noses. We'd also use mats for what's called "oversplits" [5].
While I don't do that type of stretching anymore (are you crazy?!), I still like to maintain my splits. It makes me feel like I've still got it (and, who knows, they could be a good icebreaker at a party someday). It's important to do a little cooldown stretch after your workouts [6] in general, and I make sure to incorporate split stretches into those cooldowns once or twice a week. Ahead, you'll find 12 of these moves, all of which are focused on the hips and hamstrings. You don't need to do every single one of them as a sequence [7]; pick four or five moves and stretch for at least five minutes (or longer if you feel like you need it). I'd definitely suggest doing numbers five through twelve the most. Plus, check out a five-minute Class FitSugar stretch routine for splits at the end.
Seated Forward Bend
This move is simple, yet effective for stretching your hamstrings. Flexing your feet will up the intensity a bit. And, unlike how we used to do it in practice, there won't be a coach over you pushing your chest to meet your thighs for a minute straight!
- Sit on the floor with your legs straight in front of you. Make your spine as long as you can.
- Slowly hinge at your hips, lowering your torso toward your thighs. Maintain a straight back and fold as far as you need to feel a nice stretch in your back and hamstrings. Don't worry about folding your body completely in half unless this is comfortable for you.
- Stay like this for five deep breaths.
Head to Knee
This stretch will similarly work your hamstrings one at a time. You'll also feel this in your lower back and hips.
- Sit on the floor with both legs extended in front of you. Bend your right knee and pull the sole of your foot against your left inner thigh.
- Reach your right hand to the outside edge of your left foot so you can stack your torso directly on top of your left leg. Bring your left hand to the arch of your left foot. If you can't reach your hands to your foot, then reach out as far as you can, resting your chest on your left thigh. Remember, the point here is to stretch your hamstrings, hips, and lower back, not to touch your foot.
- Stay here for five breaths, relaxing your shoulders away from your ears. Then do the other side.
Standing Stretch
Fun fact: I do these at the edge of my bed a lot before I go to sleep even if I'm not practicing splits.
- Prop your left heel up on a surface that is a little lower than your hip, such as a chair or bench. Flex your foot.
- To increase the stretch, bend forward toward your flexed foot by creasing at your hips. Hold for 30 seconds and switch legs.
Reclined Stretch
If you're really feeling up for a challenge, pull your leg as far forward towards your chest as it can go (without hurting yourself, of course). Make sure your lower leg — the one resting on the floor — stays on the floor.
- Lie on your back. Raise your left leg as high as you can, keeping your pelvis flat on the ground. Hold your lower thigh and encourage the leg to move toward your head. Flex your foot to stretch your calf too.
- To deepen the stretch, place a yoga strap or towel on the ball of your foot and use your hands to pull the strap toward you. After 30 seconds, switch legs.
Lifted Head to Knee
You'll feel this stretch at the back of your knees and up through your hamstrings.
- Kneel on the ground and straighten your right leg in front of you.
- Fold forward over your extended leg, enjoying this stretch for five deep breaths.
- Do this stretch on the other side.
Runner's Lunge
This will stretch the hip flexors for sure. If you're a runner, you're most likely familiar with this move.
- From standing, step your right foot forward, coming into a lunge. Place your hands just above your right knee for support.
- Reach through your left heel to lengthen the front of your left hip. Hold this position for 20 to 30 seconds, then switch sides.
Kneeling Stretch
Not only is this a good stretch for your hip flexors, but you'll feel it down your quads as well.
- Start off in a high lunge position, with your right foot forward. Then, slowly drop your left knee to the ground.
- Take a few moments to find balance, and once you're stabilized, with your left arm, reach back for your toes on your left foot.
- Hold for 30 seconds. Slowly release your hold on your left foot. Come back to the high lunge position, then switch sides with your left foot forward. Perform this move on your right quad.
Butterfly
We used to do these all the time before middle splits to really open up our hips.
- Sit on the ground, bend both knees, and bring your feet together. Using your hands, open your feet up like a book. Use your leg muscles to press your knees down toward the floor.
- Lengthen your spine, drawing your belly button inward. Relax your shoulders, and gaze either in front of you or toward your feet. Stay here for five breaths, and then slowly fold forward, drawing your torso toward your legs. Remember to try to keep your spine straight.
- Rest your hands on your feet, pressing your knees down with your arms, or if you want more of a stretch, extend your arms out in front of you. Stay here for another five breaths.
One-Legged Seated Straddle
Ah, the seated straddle — my favourite stretch! To up the intensity, keep your feet flexed.
- Sit in a wide straddle.
- Turn to the right leg and fold over the thigh, breathing deeply for five breaths.
- Lift the torso up, fold over the left leg, and hold for another five breaths.
Seated Straddle With Middle Reach
This is great for middle splits. Though we used to lie "pancake style" (chest to the ground) on the floor with our legs out, just go as far down as you can go.
- Sit down with your feet about three to four feet apart (not as wide as you can go). Reach back with your right hand and move the flesh of your right bum cheek away from you, and then do the same with your left. This will help your pelvis ground more firmly so you can stretch your hamstrings more effectively.
- Sit tall, reaching your head away from your hips, and draw your belly and ribs in. Keep that length as you begin to fold forward at your waist, sliding your hands down your legs or on the floor in front of your head.
- Go down as far as you need to feel a stretch in your hamstrings, but you don't want to feel pain. Hold for five breaths.
Straddle Stretch at the Wall
This will definitely help you stretch your hips and inner thighs for middle splits. It's more of an advanced move so make sure you're modifying as needed.
- Lie on your back as close as you can to the wall; you want your bum against the wall.
- Lengthen your legs upward with your heels resting on the wall. Separate your feet and slide your legs down the wall toward the ground, coming into a straddle position.
- Hold this position for two to three minutes or longer, if needed.
- When you're ready to get out of the stretch, slide your legs together (or push them together if that's easier). Draw your knees into your chest and roll to one side.
Pigeon
This basic yoga pose is great to do right before you attempt your left and right leg splits. Good luck!
- Sit with your right knee bent and your left leg extended behind you. Pull the right heel in toward your left hip, or if your hips are more open, inch your right foot away from you. Make sure your left hip is always pointing down toward the mat. If it begins to open up toward the ceiling, draw your right foot back in toward your body.
- Stay here with your hands resting on your right thigh or your hips, or walk your hands out in front of you, allowing your torso to rest over your right knee. Hold here, breathing into any areas of tightness and tension for at least five breaths.
- Repeat this pose with the left knee bent.
5-Minute Split Stretch Routine From Class FitSugar
This sequence, led by yoga instructor Mandy Ingber, will help you work up to all three splits. You've got this!