Tips to Do Better Box Splits

Box splits are also known as side splits. In the simplest terms, you do the splits by sliding your feet away from each other until your legs are flat and your pelvis touches the floor. The splits require flexibility in the hamstrings and inner thigh as well as the buttocks. Many individuals might not be able to do box splits from a standing position, or might not be able to touch the pelvis to the floor due to issues with flexibility. If you are not flexible enough to go into a full box split, you can train your muscles over time with a wide-leg forward bend.
Step 1
Stand in a comfortable position with your feet hip-width apart.
Step 2
Hinge forward at the hip and place the palms of your hands on the floor. If necessary, bend your knees to reach the floor.
Step 3
Walk your feet away from each other to approximately twice your shoulder width. Press your chest between your legs and hold the stretch for 10 seconds.
Step 4
Grab your right ankle with both hands and press your chest against your right leg, or as close as possible, for 10 seconds.
Step 5
Walk your hands to the left ankle and press your chest against your left leg, or as close as possible, for 10 seconds.
Step 6
Return to center and plant both palms on the floor. Walk your feet out until your legs are as wide as is comfortable with the soles of your feet on the floor. Hold the stretch for 10 seconds and relax.
Step 7
Lift your toes and slide your heels outward as far as is comfortable. Lean forward so that your torso is flat on the floor. If your thighs do not touch the floor, stack one or more yoga blocks or books under each of your thighs to support your weight. Hold the stretch for 10 seconds.
Step 8
Push your torso back to upright and roll your thighs back until your buttocks rest on the floor. If you cannot touch the floor, put yoga blocks or books under your thighs and buttocks to support the stretch. Support some of your body weight with your hands on the floor or rest your hands on your thighs to deepen the stretch. Hold the stretch for 10 seconds.
Step 9
Remove one of the blocks, if you have more than one, to get your buttocks closer to the floor. If you only have one block, remove the block if your tendons have relaxed enough. If not, keep the block in place and hold for another 10 seconds.
Step 10
Repeat the stretch sequence over several days until you are flexible enough to do the stretch without props.