3 Stretching Exerccises Befor Splits

Performing the splits requires a wide range of motion in the hamstrings, quadriceps and groin. Stretching is an important part of decreasing your risk for injury by improving each muscle's flexibility. You should include a variety of static stretches in your training routine to obtain the flexibility necessary to do the splits. Make sure to warm up before stretching.
Hamstrings Stretch
Hamstrings flexibility is necessary to achieve a full side or center split. Begin seated with your legs extended in front of you and feet together. Reach toward your toes as far as you can, while keeping your back straight. Hold the stretch for 30 seconds. Try to lengthen the stretch each time you reach toward your toes. Repeat the stretch three times. Avoid bouncing when during the stretch.
Groin Stretch
Stretching your groin and hip flexors will help eliminate any space between your body and the floor when doing the splits. Kneel on your right knee with your left knee bent at 90 degrees. Place your hands on your left leg and press your hips forward until you feel a stretch in the groin. Hold the stretch for 30 seconds and release. Repeat for three 30-second static holds on each leg.
Lying Quadriceps Stretch
Performing quadriceps stretches helps lengthen the muscles located in the front of the thigh, which improves your range of motion for the side splits. Lie on your right side while supporting your upper body with your right elbow. Grab the back of your left foot and press your left foot toward your glutes. Increase the stretch by pressing your hips forward. Make sure to keep your knees next to each other. Hold the stretch for 30 seconds. Perform the stretch three times on each leg.
Straddle Stretch
This stretch helps increase flexibility in the groin, inner thighs and hamstrings, which helps with the side and center splits. Begin seated with your legs extended straight in a straddle position. Place your feet against a wall and move your hips forward until you feel a stretch in the groin. Try to get your hips as close to the wall as possible. Hold the stretch for 30 seconds and release. Repeat three times. Aim to increase the stretch each time.