Tips for Improving Your Splits at Home!

For all athletes, flexibility is just as important as strength. Whether your child dances, tumbles, or cheers working toward splits can improve mobility, prevent injury, and build confidence in their body’s abilities.

The key is to practice both dynamic and static stretches at home. Dynamic stretches prepare the body for movement, while static stretches help lengthen muscles over time.

Dynamic Stretches

• Hip Circles
  Standing with feet hip-width apart, have your athlete slowly circle their hips. This loosens the joints and increases mobility in the lower body.

• Leg Swings
  Begin by holding onto a wall or chair for balance. Swing one leg forward and back in a controlled motion. This warms up the hip flexors and hamstrings, preparing them for deeper stretches.

• Walking Lunges
  As they step forward into a lunge, encourage them to keep their chest lifted. This engages the hips and stretches the quadriceps while also building stability.

Static Stretches

• Seated Straddle Stretch
  Sitting on the floor with legs apart, have your athlete reach toward each foot and then lean forward. This targets the hamstrings, hips, and inner thigh muscles.

• Lunge Hold
  Step into a deep lunge and hold the position. This stretches the hip flexors and quadriceps, which are crucial for achieving splits.

• Frog Stretch
  Kneel on hands and knees, then slide knees outward with feet turned slightly out. Lower hips gently toward the floor. This opens the hips and improves flexibility in the inner thighs.

Putting It All Together

Encourage your athlete to start with dynamic stretches before activity and finish with static stretches after. Consistency matters more than pushing too far too fast. Over time, these safe and balanced exercises help the body move toward a full split without strain.

Splits take patience, but with the right mix of movement and stillness, athletes can see steady progress that supports both performance and overall flexibility.