How to Do a Split

Both Knees Bent Stretch

© 2008 Paula Tribble

• From a kneeling position, put one foot in front of you on a mat, step, or other object about a foot or more off the ground.
• Bend your leg to 90 degrees, and place your foot flat on the mat.
• Keeping your hips facing the mat, move your other leg backwards, bending your knee behind you, until you form a “mini split” from knee to knee.
• Push your hips forward as much as possible, working towards 180 degrees from knee to knee.
• Keep your chest up and your hands on your front knee.
• Hold this stretch for 30-60 seconds at a time.

• Getting Started
• Both Knees Bent Stretch
• Front Leg Straight Stretch
• Both Legs Straight Stretch
• Full Split
• Square Out Your Split
• Oversplits
• Ring Leap Stretch