Stretches for Splits Flexibility
Hamstring, hip-flexor, quad, adductor, and glute stretches that support splits training.
Use this hub when working gradually toward front or middle splits with patient, supported mobility.
Page guide
17
matching guided routines
43
individual stretches
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Guided routines for splits
Morning Mobility
A gentle wake-up flow for hips, spine, shoulders, and breath before the day starts.
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Desk Reset
A short mobility break for neck, wrists, chest, and hips after long sitting sessions.
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Full Body Flexibility
A balanced routine for hamstrings, hips, shoulders, calves, and the upper back.
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Lower Back Relief
Comfortable floor stretches that reduce stiffness around the hips, glutes, and low back.
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Runner Recovery
Post-run mobility for calves, hip flexors, quads, hamstrings, and glutes.
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Sleep Wind Down
Slow stretches and longer holds to downshift the nervous system before bed.
Open routineExercises
Stretches for splits
Sit-to-Stand
Sit tall on the front of a sturdy chair, lean forward, and stand up slowly. Lower back down with control.
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Low Lunge Reach
Step one foot forward, lower the back knee, and reach the same-side arm overhead.
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Standing Roll Down
Soften your knees and roll down one vertebra at a time, then rebuild your posture slowly.
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Seated Figure Four
Cross one ankle over the opposite thigh and hinge forward with a long spine.
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World's Greatest Stretch
Move from lunge to elbow drop to open rotation, staying controlled through each position.
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Hamstring Floss
Shift between a bent-knee lunge and a straightened front leg to glide the hamstring.
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Knees to Chest
Hug both knees in and breathe into the low back without forcing the range.
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Supine Twist
Let both knees fall to one side while the opposite shoulder stays heavy.
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Couch Stretch
Place one shin against a wall or couch and lift the torso gradually.
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Pigeon Variation
Set up a comfortable pigeon shape or use a reclined figure four if your hips prefer it.
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Legs Up the Wall
Rest your legs up a wall or couch and let the breath become slower.
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Butterfly Forward Fold
Bring soles of the feet together and fold forward with a rounded, relaxed spine.
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Seated Spinal Twist
Sit tall, cross one leg if comfortable, and rotate gently from the ribs.
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Side-Lying Quad Stretch
Lie on one side, hold the top ankle, and draw the knee slightly behind the hip.
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Standing Quad Stretch
Hold one ankle behind you and keep the knees close while standing tall.
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Adductor Rock Back
Extend one leg to the side and rock hips back until the inner thigh stretches.
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90/90 Hip Switch
Sit in a 90/90 shape and rotate both knees side to side with control.
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90/90 Forward Fold
Fold over the front shin from a 90/90 position while keeping the spine long.
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Deep Squat Hold
Sink into a comfortable squat and use elbows or a block for support.
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Lizard Lunge
Step into a wide lunge with both hands inside the front foot.
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Happy Baby
Lie on your back, hold feet or thighs, and let the knees drop wide.
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Supine Hamstring Strap
Loop a strap or towel around one foot and extend the leg toward the ceiling.
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Wide-Leg Forward Fold
Stand with feet wide, hinge at the hips, and let the torso fold toward the floor.
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Pyramid Stretch
Step one foot back, square the hips, and fold over the front leg.
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Downward Dog Pedal
Lift hips into downward dog and alternate bending one knee while lengthening the other heel.
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Shin Box Lift
Sit in a shin box position and lift the hips slightly, then lower with control.
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Glute Bridge Hold
Press feet into the floor and lift hips until the front of the hips opens.
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Quad Rock Back
From hands and knees, shift hips back toward heels within a comfortable range.
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Standing Hip Flexor Tilt
Step into a short split stance and tuck the pelvis until the back hip opens.
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Hamstring Sweep
Reach hips back, straighten the front leg, and sweep hands toward the toes.
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Supported Forward Fold
Fold forward over pillows or a chair so the body can fully relax.
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Constructive Rest
Lie on your back with knees bent and feet planted, letting the body settle.
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Wall Hamstring Scoot
Lie near a wall with one leg up and adjust distance until the stretch is steady.
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Prone Quad Strap
Lie on your stomach and use a strap or hand to draw one heel toward the glute.
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Seated Hamstring Stretch
Sit toward the front of the chair, extend one leg with the heel on the floor, and hinge gently forward from the hips.
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Seated March
Sit tall and lift one knee toward the ceiling, lower it with control, then lift the other — a slow, steady march.
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Seated Knee Hug
Sit tall, clasp under one knee, and draw it gently toward your chest. Hold, then switch legs.
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Standing Side Leg Lift
Stand tall holding a wall or chair back, and lift one leg out to the side with the toes facing forward. Lower with control and repeat, then switch.
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Standing Hamstring Stretch
Step one heel a little forward on the floor, keep that leg straight with toes up, and hinge gently forward from the hips. Switch legs.
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Standing Inner-Thigh Stretch
Take a wide stance, shift your weight gently toward one side bending that knee, keeping the other leg long. Switch sides.
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Standing Outer-Hip Stretch
Cross one foot behind the other, reach the same-side arm overhead, and lean gently away. Switch sides.
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Standing March
Stand tall near a wall and march slowly in place, lifting each knee toward hip height with a steady rhythm.
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Seated Forward Fold
With feet wide, slide your hands down your legs and fold gently forward over your thighs, letting the head and arms hang heavy.
View stretchFAQ
What areas matter for splits?
Hamstrings, hip flexors, quads, adductors, and glutes all contribute.
Should splits training hurt?
No. Use props, smaller ranges, and frequent practice instead of pushing into pain.