A split can be performed with the right or the left leg forward, commonly referred to as a right split or a left split or with both legs extended out to the side, known as a middle split. Splits are used in cheerleading, gymnastics, dance and martial arts. They require extensive flexibility to perform. To improve flexibility in your split positions, you must stretch every day.
Stretching Tips
Never stretch without first thoroughly warming up. Do at least 10 to 15 minutes of cardiovascular exercise such as jogging, marching or biking to warm up your muscles and get blood flowing to them before you do any stretching. Use static stretching to improve your split. In static stretching, you hold stretching positions without any bouncing or movement. All static stretches should be held for at least 30 seconds. It is a good idea to repeat each static stretch at least three times.
Split Stretching
Irrespective of whether you are attempting a front or middle split, the best way to stretch for a split is in the actual split position. With your hands firmly on the ground to support your body weight, lower your body as far as you can into a left, right or middle split. Even if your split is not all the way down to the ground, make sure that every other aspect of your form is perfect. Both legs should be completely straight, and both toes should be pointed. In a front split, your front knee should face up and your back knee should face down. In a middle split, both knees should point up.
Hyperextended Splits
Once you have mastered a split position, you may set your sights on a hyperextended split. A hyperextended split is one in which the legs split past a 180-degree position. In gymnastics, this is called an oversplit. Stretching to achieve a hyperextended split will require a prop. A stair, a low balance beam or a stack of mats can be used to increase the range of motion in your split. Place one or both legs on a prop while you are in a split position to overstretch your split.
Wall Straddle
A wall straddle is a great stretch to help you achieve a middle split. In a wall straddle, you use gravity to help you widen your straddle position. Lie flat on your back with your rear end up against a wall and your straight legs extended up the wall, pointing toward the ceiling. Press your lower back into the ground by pulling your abdominal muscles in toward your spine. Allow your legs to fall open into a straddle position. Let gravity pull your feet closer to the ground. Make sure your legs stay straight, your knees point toward your head, and your toes are pointed.
