Stretching for Splits

Fun fact: the splits make for a great party trick! Train for the splits with these stretches. Make sure you're completely warmed up by doing dynamic movements before starting this mostly static stretching set.

Exercises

Set 1: 1 round

The Saw

30 seconds

Pilates Scissors

30 seconds

Lying Left Leg Lifts

20 seconds

Lying Right Leg Lifts

20 seconds

Transition

15 seconds

Set 2: 1 round

Right Head to Ankle

25 seconds

Left Head to Ankle

25 seconds

Transition

15 seconds

Set 3: 1 round

Wide Right Leg Stretch

20 seconds

Wide Left Leg Stretch

20 seconds

Center Leg Stretch

25 seconds

Transition

15 seconds

Set 4: 1 round

Right Side-Reclining Leg Lift

20 seconds

Left Side-Reclining Leg Lift

20 seconds

Transition

15 seconds

Set 5: 1 round

Right Half Split

20 seconds

Left Half Split

20 seconds

Transition

15 seconds

Set 6: 1 round

Right Half Pigeon

30 seconds

Left Half Pigeon

30 seconds

Transition

20 seconds

Set 7: 1 round

Right Split

1 minute

Left Split

1 minute

Transition

10 seconds

Same Angle Pose

30 seconds

Transition

10 seconds

Set 8: 1 round

Stretch After Thigh Work

2 reps

Appears In

Stretching

Rock Climbing

Related Workouts

Side Splits Blitz

14 mins 40 secs, Intense

Split Up

20 mins 30 secs, Intense

How To Do The Splits

26 mins 10 secs, Moderate

Do The Splits

10 minutes, Beginner

Splits Training

26 mins 45 secs, Moderate

Stretching Out The Splits

11 mins 30 secs, Beginner