Basic Stretches To Help You Learn The Splits

Many dance artists and performers have the trouble executing their splits. One important skill required in dance arts is flexibility. There are dance steps that are nearly impossible to execute without being extremely limber. With that, dancers need to be flexible enough to perform intricate dance steps. Each dancer should possess the ability to sit in split positions. Achieving splits will greatly improve lower body flexibility and increase maximum extension.

A dancer's flexibility is measure by how well he/she executes a front split. A front split is named according to the leg that is extended to the front. If you extend your the right leg forward, you are doing the right split. Doing splits is easier for some dancers than others, so do not be discouraged if it takes you a little longer to learn how to do the splits.

If you would like to learn the splits, or improve on your front splits, some stretching exercises would help. Stretching can both be fun and a bit challenging. Easy and gentle stretches can help develop your flexibility in performing many dance steps.

There are stretches which you can apply to learn front splits fast and effectively. Learn the splits by performing each stretch with ease.

Kneeling Lunge Stretch

Begin with the kneeling lunge stretch to learn a front split.
•Start by kneeling on one leg.
•Don't extend your front knee over the toe.
•Square your hips with your back knee flat on the floor.
•Hold your shoulders square, with your hands on the floor for balance.
•Gently stretch your body forward to feel a nice stretch.
•Hold the stretch for 20 to 30 seconds, without bouncing.
Performing this stretch often will greatly improve the flexibility of your legs.

Reverse Lunge Stretch

•From your kneeling lunge position, push your weight onto your back leg.
•With the front leg straight, lower your upper body onto your leg.
•Keep the front toe pointed, and back leg flat on the floor.
•Use your hands for support.
•Hold the stretch for 20 to 30 seconds, without bouncing.

Single Leg Stretch

The single leg stretch is another stretch used in split training.
•Lying on your back, raise one leg into the air.
•Use both hand to grasp the lower portion of your elevated leg.
•Keeping your lower leg slightly bent, gently pull your leg toward your body.
•Hold for 20 to 30 seconds.

Assisted Single Leg Stretch

Assisted single leg stretch is one stretch you can perform with the help of a friend.
•Lie on your back, and then raise one leg onto the air.
•Have your friend grasp the lower portion of your elevated leg.
•Keep your lower leg slightly bent, and then have your partner gently push your leg toward your body.
•Hold for 20 to 30 seconds.

Straddle Split

To execute this split, stretch both legs out to the side. Straddle splits are commonly known as side, center, or box splits. Executing a straddle split will help you perform advanced dance steps, including the popular straddle split leap, easily.

Straddle Side Stretch

To achieve this stretch, stretch in a straddle split position.
•Sit in a straddle split position. Extend your legs as far as you are comfortable.
•Reach toward your right leg with your left arm. Next, stretch your right arm toward your opposite leg.
•Hold for 20 to 30 seconds.
•Then repeat to the left side.

Straddle Center Stretch

•Sit in a wide straddle position. Extend your legs as far as you are comfortable.
•Reach to the center without bending your knees.
•Stretch as far as you can, while maintaining a flat back.
•Try to lay your body on the floor, using your hands as support.
•Hold for 20 to 30 seconds.

These simple stretches are the basics to help dancers learn how to do the splits. Stretching can help you attain the flexibility level you need to achieve great dancing performance. These stretches come useful to ease pain while exercising and dancing.


Reynold Jones is a business expert, who moonlights as a performing arts enthusiast. Aside from working as a financial consultant, he is also a part-time performing arts teacher and writer. Want to learn the learn the splits?