Best Stretching Techniques for Splits

You can't change the bony structure of your pelvis, one of the greatest limiting factors for doing the splits. However, regular stretching encourages your muscles, tendons and ligaments to gradually and safely become more flexible, so you can enjoy the greatest range of motion -- and deepest splits -- your skeletal structure will allow. And with enough diligent, gentle flexibility training, almost anybody can sink into the splits.
Practicing Splits
To a certain degree practicing front and side splits, to whatever point you can comfortably and safely do them, is the best way to improve your "split" flexibility. But if you want your splits practice to lead to deeper splits with good form, you've got to practice with good form, too. For example, don't twist your back knee out to the side during front splits, even if it makes getting further down easier.
However, if you have one or two tight muscles that hamper your flexibility, stretching those muscles individually can quickly improve your overall split flexibility.
Basic Techniques
Even though the splits represent an extreme of flexibility, you should still follow the basic rules for safe stretching. Stretch to the point of tension, not pain, and hold the stretch without bouncing for 10 to 30 seconds. Although practicing the splits is a good way to improve your flexibility, you may find that it's hard to relax into the stretch while holding yourself in the split position; relaxing fully into it might bring you to the point of pain instead of mild muscular tension. If this is a problem for you, use gentler stretches for your hamstrings, quads, hip flexors and hip adductors to improve your flexibility.
Hamstring Stretch
Hamstring flexibility is especially important for doing front splits. Lie face-up on the floor, both knees bent, feet planted on the floor. Extend one leg straight up. Lace your hands together behind that thigh and draw the straight leg gently back toward you until you feel tension in your hamstrings.
Quadriceps and Hip Flexor Stretch
In order to do successful front splits, you must have very flexible hip flexors, including the rectus femoris, one of your quadriceps muscles. To do a stretch that closely simulates the splits, assume a kneeling lunge position: Both knees should be bent at 90 degrees, with your front foot planted flat on the floor and your back knee directly below your hips. Now push your hips gently forward until you feel a stretch across the front of your hip, and possible down your thigh.
Hip Adductors
You need flexible hip adductors for performing front splits, but they're even more important for doing side splits. For one of the easiest-to-control but most effective hip adductor stretches, scoot your buttocks as close as possible to a wall, with your legs straight up in the air. Spread your legs apart and let gravity tug them gently downward until you feel a stretch in your hip adductors. You can place pillows beneath each leg, or even a chair on each side, to help you control the stretch.