Increase your flexibility and progress toward a full split with these three targeted exercises, refined through real-world practice like our editor's four-week challenge.
1. Essential Hamstring Stretch to Start
Sit with your legs extended straight in front of you. Keep your back straight, reach your arms forward, and lean ahead from the hips. This key stretch targets the hamstrings, vital for splits.
2. Partner-Assisted Split Deepener
Sit into your split as far as comfortable, feet against the wall. Have a partner gently press your lower back toward the wall. Hold for 10 seconds as the stretch eases, then exhale and advance slightly further.
3. Independent Split Progression
In the same position, place one hand forward and one behind you. Use your hands to gently propel yourself closer to the wall.
Web editor Shirley tested these in a four-week split challenge. Curious if she nailed it?
