Stretching & mobility
Splits stretching routine
Two sessions to alternate, 3 or 4 times a week: a front-split day and a middle-split day, each with the same short warm-up, the key stretches and two strength moves in the stretched position. Stretch to a clear pull you can breathe through, never pain, and go only as low as you can control. Expect months, not weeks: that's our estimate, as no study has timed the splits.
Warm-up (both days)
- Standing march60 sBeginner · Hip flexors, Abs, Glutes · 3D demoBrisk, arms swingingHarder: Standing band hip flexion
- Front-to-back leg swings10 swings each legBeginner · Hamstrings, Hip flexors · 3D demoHold a wall; let the swing grow a little each timeHarder: Contract-relax hamstring stretch (PNF)
- Standing hip CARs4 slow circles each legBeginner · 3D demo2 each way, holding a wallHarder: 90/90 hip lift-off
- World's Greatest Stretch3 reps each sideIntermediate · Hamstrings, Calves, Glutes · 3D demoEasier: Supine hamstring stretch with a strap
Day A: front splits
- Half-kneeling hip flexor stretch2 × 45 s each sideBeginner · Quads, Glutes · 3D demoTuck your pelvis under. Move on to the couch stretch when this feels easyHarder: Couch stretch
- Contract-relax hamstring stretch (PNF)3 rounds each legIntermediate · Hamstrings, Calves · 3D demoPush gently against the strap, about a quarter effort, for 6 s; relax; take up the slack; hold 20 sEasier: Supine hamstring stretch with a strap
- Pyramid pose (Parsvottanasana)2 × 30 s each sideIntermediate · Hamstrings, Calves, Back · 3D demoHands on blocks; a soft front knee is fine. Build to 45 sEasier: Wide-legged standing forward fold (Prasarita Padottanasana)Harder: Standing splits (Urdhva Prasarita Eka Padasana)
- Front splits (Hanumanasana)2 × 30 s each sideAdvancedHands on blocks, back knee down to start. Slide only as far as you can hold with steady breathing; build to 60 sHarder: Middle splits (side splits)
- Nordic curl2 × 3 to 5 lowersAdvanced · Hamstrings, Glutes · 3D demoLower as slowly as you can. Too hard? The slider hamstring curl, lowering only. Expect sore hamstrings at firstEasier: Slider hamstring curlHarder: Full Nordic curl
- ATG split squat2 × 5 each sideAdvanced · Quads, Glutes, Hip flexors · 3D demoSlow reps. Hold a support and go only as deep as the front knee likesEasier: Reverse lungeHarder: Shrimp Squat
Day B: middle splits
- Frog rock2 × 10 slow rocksIntermediate · 3D demoKnees only as wide as feels easy; the width grows over weeksEasier: Adductor rock-back
- Intermediate · Hamstrings, Adductors, Back · 3D demoFold from the hips. Sit on a cushion if your back roundsEasier: Head-to-knee pose (Janu Sirsasana)Harder: Active pancake lift off
- Pancake good morning2 × 8 slow hingesIntermediate · 3D demoEasier: Seated straddle stretchHarder: Active pancake lift off
- Middle splits (side splits)2 × 30 sExpertHands on blocks or a chair; let your feet slide apart only as far as you control. Stop at any pinch in the front of the hip. Build to 60 sEasier: Standing splits (Urdhva Prasarita Eka Padasana)
- Cossack squat2 × 5 each sideIntermediate · 3D demoSlow shifts; hold a doorway if neededEasier: Sit squat (partial squat)
- Copenhagen plank2 × 5 each sideAdvanced · Adductors, Abs, Shoulders · 3D demoSlow reps. Start with the knee on the bench. Expect sore inner thighs for the first fortnightEasier: Hip adduction machine
Tips
- Alternate the two days 3 or 4 times a week. On other days, a few minutes in the hip flexor stretch and the pancake keeps your weekly total up: the expert panel suggests stretching daily for the biggest ranges.
- Stretch to a clear pull you can breathe through, never pain. Harder stretching added no range in trials, and slow, forced hamstring stretches are how dancers strain the high hamstring tendon, which took them about a year to recover from.
- Never bounce, and never have someone push you down.
- Measure once a week, at the same time of day after the same warm-up: the height of your hips from the floor, or the blocks you need.
- A pinch at the front of the hip is the joint, not a stretch: back off. After a hip replacement, don't do this routine unless your surgical team says so.
- Some hips may never sit flat in the middle split, however long you train, though the evidence for this is indirect. A comfortable wide straddle and a strong pancake are worthwhile goals in themselves.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
Guides that recommend it
Find more moves like these
More stretching & mobility
10-minute morning stretch
A gentle, no-equipment stretch routine to wake up the spine, hips and shoulders in ten minutes.
10 minBeginner10 movesNo equipment
Full-body stretch routine
A 15-minute head-to-toe stretch for the neck, shoulders, back, hips, hamstrings and calves.
15 minBeginner11 movesA wall
Lower back stretch routine
Seven gentle stretches and mobility moves for a stiff lower back, done lying and kneeling.
12 minBeginner7 movesA wallQuestions people ask
How long does the splits stretching routine take?
About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
You need: A wall, An anchor point, A bench or box. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for me?
It is written at intermediate level. 11 of its 16 moves have an easier option listed beside them; use them freely.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.