Warm up with five or more minutes of aerobic activity before practicing splits. Stretching cold muscles may increase your risk of injury. Stretch the muscles in your legs for at least 10 minutes before practicing splits. Improve your splits with consistent stretching exercises. Bodybuilding.com recommends practicing your splits at least five times each week for 30 to 60 minutes at a time.
Lower Back
Stretch your erector spinae muscles to increase flexibility in your lower back for performing splits. Lie face up on the floor or on a mat and raise both of your knees. Grasp the back of your thighs by placing the palms of your hands behind your knees. Pull your knees toward your shoulders and pull your hips further off the floor. Hold for a count of 30 seconds.
Buttocks
Flexibility in your gluteal muscles helps improve your ability to perform splits. Lie face up on the floor next to a wall. Position the back of your outstretched legs, hips and thighs up against the wall, pointing upward. Cross one ankle over the opposite thigh. Bend your knee slightly on the leg that is pointed upward to bring your heel lower on the wall. Hold this stretch for a count of 30 seconds and repeat with the opposite leg.
Inner-Thigh Side Split
Stand and point each foot outward at approximately 45 degrees. Squat down as low as possible to make your knees point outward over your toes. Place the palms of your hands flat on the floor so that the inside of your upper arm presses against your inner thighs. Push your thighs apart with your upper arm and hold the stretch for 30 seconds.
Inner-Thigh Front Split
Stand with your feet apart and pointed outward at approximately 45 degrees. Lunge to one side by stepping out with your left or right foot. Point the foot on your outstretched leg upward by resting your heel on the floor. Hold the stretch for 30 seconds and repeat with the opposite leg.
Lunge and Stretch
Point your toes forward while standing with your feet shoulder-width apart. Lunge forward with one foot by extending your leg forward. Bend your front leg until it forms a 90-degree angle. Push your hips forward and slide the toes on your back foot farther back until you feel a stretch just above the top of your thigh. Hold for 30 seconds and repeat with the opposite leg.
Quadriceps
Lie down on one side of your body. Bend the knee on your top leg and grasp your ankle with the arm on the same side of your body. Pull your ankle up against your buttocks. Move your knee backward to straighten your hips. Hold the stretch for a count of 30 seconds, then repeat with the opposite side.
Hamstrings and Calves
Splits require flexible hamstrings and calves. Stretch your hamstrings and calves by lying face up on the floor. Pull one knee toward your chest by grasping the back of one thigh near the knee with both hands. Extend your knee to straighten your leg while keeping it close to your chest. Hold this stretch for 30 seconds and repeat with your other knee.
