How to Do a Split

By Amy Van Deusen, About.com Guide

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Front Leg Straight Stretch

From a kneeling position, put one leg up straight in front of you onto the mat.
Move your body back, so only your heel is on the mat.
Your back leg should be at a 90 degree angle, and your hips should be “square” – they should be facing the mat, not turned one way or the other.
Keeping your front leg straight, lean forward as far as possible.
Hold this stretch for 30-60 seconds at a time.

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Amy Van Deusen
Gymnastics Guide