Front and side splits require flexibility in the buttocks, lower back and legs. Front splits are when either your right of left leg is forward and your other leg is behind you on the ground. Side splits are with both legs out to the sides. Stretching exercises specifically for the leg muscles help you perform both types of splits.
Hamstring Stretches
The hamstring muscles on the rear of the thighs must be flexible to perform either type of split, but if your hamstrings are tight you will feel resistance in your front leg during front splits. The side split ballet stretch is one exercise that improves hamstring flexibility. To perform this exercise, stand facing an object such as a rail or bar that is slightly above your waist height. Place the back of your ankle on top of the rail with both legs straight and bend forward at the waist to reach for your toes. Hold for 20 seconds. Switch legs.
Calf Stretches
Calf stretches increase flexibility in the lower leg. Calf stretches are particular helpful for the side split where the toes point up .This is because the calves lengthen when the ball of the foot moves toward the shins. To stretch your calves, sit down with your right leg extended in front of you and your left leg bent with the bottom of the foot near your right inner thigh. Bend your right knee slightly so that you can bend forward and grip the ball of your right foot. Pull back on your foot until you feel a stretch in your right calf and hold for 20 seconds. Switch legs.
Inner Thigh Stretches
The inner thighs must be flexible to open your legs into a side split, but there is also some groin flexibility necessary for a front split. The lying V stretch is an inner thigh exercise that resembles a side split, but without the weight of your whole body pressing down on your legs. To perform this exercise, lie on your back and bring your legs straight up at a 90 degree angle to the floor. Rotate your legs outward so that your knees point toward the floor as you lower the legs. Slowly open your legs sideways toward the floor as far as you can. Hold them open for 20 seconds. After 20 seconds, grip your calves and pull downwards on your legs with steady pressure for an additional 20 seconds (See References 2).
Quadricep Stretches
The quadriceps are the muscles on the front of the thighs. You feel the quadriceps on the back leg stretching to perform a front split. To stretch your quadriceps in preparation for the splits, place a pillow on the floor and kneel with your right knee on the pillow and your left leg up. Bend your right knee toward your buttocks and using your right hand, pull the heel toward you. You can also twist your waist to the left and lean forward to increase the stretch. Hold for 20 seconds and then switch legs.
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