5 Steps to Do Better Half Split

Developing flexibility in the hips and hamstrings can help gymnasts to do a full split. A daily stretching regime can help loosen your muscles and develop the elasticity and suppleness you need to perform a full split. Your muscles will take time to loosen up. Starting with stretches and variations of full splits, such as the half split, can help you to safely reach your flexibility goal.
Step 1
Kneel on the floor on a gymnastics mat to help protect your knees while you perform the half split.
Step 2
Lift your right knee off of the floor and extend your right leg straight out in front of you with the heel resting on the ground.
Step 3
Position your hips directly over your left knee and avoid allowing your hips to sink back behind your left thigh. Wiggle your right foot forward a few inches if you are having trouble keeping your left knee and hip aligned.
Step 4
Bend at the waist, and slowly bring your torso toward your right thigh. Place your hands on either side of your right leg for stability.
Step 5
Hold the half split for 30 to 60 seconds to stretch your right hamstring and hip. Repeat on the left side.