15-Minute Stretching Exercises for Splits

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I’ve wanted to do the splits for as long as I can remember. Although there have been times in my life where I’ve been able to do them, I still struggle with this pose. My hamstrings just don’t want to release. However, not long ago I set a goal for myself to practice 15 minutes of stretching exercises for splits a few times a week in an attempt to work on my flexibility.

I started by targeting more than the hamstrings and hip flexors. Even though we tend to focus on those muscles, the entire lower body is connected. Paying attention to my quads, calves, and ankles helped me tremendously. I definitely started pretty high off the ground, and as you can see, I almost got there. When I’m not regularly making time for this practice, I can tell the difference.

The sequence of stretching exercises for splits, also known in yoga as Monkey Pose or Hanumanasana, relies on some basic poses as inspiration although it isn’t a traditional yoga class. I’m going to show you my routine, and maybe it’s something that will work for your body as well.

But remember, the splits are just a shape. We don’t want to take them too seriously. It’s okay if the shape takes a long time or if it never works for you. The pose is more challenging for some than others and a lot of it depends on your anatomy, which can make it literally impossible for some.

Be kind to yourself, be patient, and have fun with the following stretching routine.

Esssential Stretching Exercises for Splits

You want to stay in each stretch long enough so you’re able to sink into it but not so long that you drift into yin yoga territory. Also, as you’re stretching, you’re keeping muscular engagement and contracting rather than only releasing.

You can do this routine without props although I find that it helps me to use stairs, a wall, and blocks. I sometimes also use a nine-inch exercise ball to put my body weight on, which helped a lot, although it’s not necessary.

Calf Stretch on Stairs

First I go to the stairs and stretch my calves. I do this stretch by coming onto a step with the ball of the foot. Then I try to let all of my body weight sink into my heels so they lower below the step. It helps if you have something that you can hold onto for balance.

I start by bending one knee so more of my body weight is able to sink into the opposite heel to really stretch through that calf. I’ll probably stay here for about 30 seconds or so before I switch and do the same thing on the other leg.

Low Lunge

I start with a regular Low Lunge, like I would teach in a yoga class, with the front knee directly over the ankle. I like to practice this facing away from a wall. Then I check that my back foot is directly behind the knee and that my knee is directly beneath my hip. What happens in Splits is that the back toes will start to rotate in. Having the wall there as a reminder for you to anchor your toes against helps train you to keep that alignment.

It feels like it’s too intense to let gravity pull the hips lower in this version of a lunge, place the ball underneath your left thigh for a little support. Taking a block underneath each hand can be nice as well. Or you can just let yourself sink down. I usually take about 10 or so breaths here.

Low Lunge With Sinking Hips

I don’t normally instruct this version of a lunge in my yoga classes, but when training for the Splits, I bring my front heel a few inches toward the wall and let my knee go way past my ankle and toes so my hips can sink down. This allows for a more intense stretch in the hip flexors.

I also like to push my hands against the blocks and to add a little back bend while keeping that back leg straight and aligned. Take 10 or so deep breaths here.

If you feel pinching or pain in your knee, then skip this stretch.

Low Lunge With Half Splits

There’s one more type of lunge and it’s the opposite of the previous version. I inch my front foot forward until I’m almost in Half Splits and then I sink my hips. I’m getting a little hamstring stretch here but I’m also engaging the hamstrings and working the hip flexors in a different way. The foot can be flat or flexed here.

The same way that I wanted my back toes to stay in line with the knee in the first lunge, I also want my front toes to stay in line with the knee and hip as I let myself sink down. Placing that ball beneath the front leg is nice because then I’m not supporting your weight with my hands.

Half Splits

This is the same approach to Half Splits (Ardha Hanumanasana) that we would do in yoga. I’m straightening my front leg. I’m bringing my foot in a little. And I’m making sure that my feet are hip-distance apart and I alternate with flexing and pointing the toes.

I like to flex and point my toes and bend and straighten my front knee. I maintain a flat back but I’m not focusing on folding all the way down so I can focus on the hamstrings. Then I hold whatever shape I can find for 30 seconds to a minute.

Intense Wall Stretch

Then I inch my front foot back and bring my left knee all the way to the wall with my shin and toes against the wall and I find a version of a lunge that’s similar to King Arthur’s Pose. I like to keep my hands on blocks and stay upright or fold on down as I let my hips sink. Keep the toes pointing up as you work on stretching the quads and hip flexors. Stay here for 10 breaths or so.

Half Splits at the Wall

I add Half Splits to the wall stretch by straightening the front leg and starting to slide it forward, almost as if I was coming into the Splits. This is another one where having the block or the ball this time underneath that right leg can be really nice and give you that extra support.

I like to focus on staying upright for this rather than folding forward. I stay here for probably another 30 seconds to a minute here, and then I’m ready to go into my full Splits. So I’ll ease my way out.

Splits

Finally, as I work toward the Splits, I slide myself forward and away from the wall so I have enough space and keep my props within reach. Then I focus on all the same things I’ve been practicing—I keep my back toes straight, I keep my front leg from falling open to the side, I situate my legs hip-distance apart, and I keep my hands on blocks.

One thing that I’ve also been working toward is letting go of the blocks and letting gravity pull the hips down. Sometimes I add a little backbend and see if I can inch myself further down. I sometimes use the ball underneath my right hip and thigh for a little support so I don’t feel like I have to use my arms too much.

I always practice Splits twice, coming into Pigeon Pose in between attempts to stretch my hip flexors and give my hamstrings a break. When you’re ready to come out of Splits a second time, extend your legs straight, shake them out, and do everything all over again on the other side.

I hope this video is helpful if you aspire to do the splits one day!