In a front split, you stretch one leg out in front of you with its knee pointing up and one leg behind you with its knee against the ground. In a middle split, both of your legs stretch out to the side with both knees pointing up and your torso facing forward. Whether you are aiming to learn a front split or a middle split, daily stretching is the answer.
Front Split Stretch
Step 1
Stand with one foot in front of the other.
Step 2
Slide your back foot out, reaching for the ground and placing your hands on either side of your front foot. Allow your front knee to bend as you do this.
Step 3
Place the top of your back foot on the ground and keep your back leg completely straight.
Step 4
Press your hips forward toward your front foot, stretching your thighs.
Step 5
Deepen your stretch by working toward getting your elbows on the ground.
Step 6
Hold this stretch for 30 seconds before switching to the other side. Repeat the stretch three times on each side.
Middle Split Stretch
Step 1
Sit on the ground with your legs straddled.
Step 2
Place your hands on the ground behind your thighs and push your hips forward widening your stretch.
Step 3
Keep your knees facing straight up and your toes pointed.
Step 4
Move your hands to the ground in front of your torso. Walk your hands forward, lowering your chest toward the ground.
Step 5
Hold this stretch for 30 seconds. Take a break. Repeat the stretch three times.
