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How to Do a Split


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Both Knees Bent Stretch
How to Do a Split
© 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.
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