How to Keep Your Legs Straight While Doing Splits

Written by natalie schwab
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How to Keep Your Legs Straight While Doing Splits
Stretching will help you become flexible enough to do the splits with straight legs. (Photodisc/Photodisc/Getty Images)

Keeping your legs straight while doing the splits is very challenging if you are not properly stretched. Forcing the splits is a bad idea and can be very dangerous. Proper stretching ensures that you won't injure a muscle. If you cannot straighten your legs while doing the splits, practice some simple stretches to improve your flexiblity.

Skill level:
Moderately Easy

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Things you need

  • Yoga mat

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    Kneeling Lunge

  1. 1

    Position yourself in the centre of your mat.

  2. 2

    Kneel on the mat with your front foot on the ground and your leg bent at a 90 degree angle.

  3. 3

    Straighten the back leg out behind you.

  4. 4

    Stretch forward toward your front foot as far as you can.

  5. 5

    Hold the stretch for 20 to 30 seconds.

  6. 6

    Repeat the stretch with your other foot forward.

    Pike Sit

  1. 1

    Sit on your mat with both legs straight in front of you.

  2. 2

    Lean forward with a flat back and your head down.

  3. 3

    Try to reach your toes. Grab them if you can.

  4. 4

    Hold this stretch for 20 to 30 seconds.

    Straddle Sit

  1. 1

    Sit on your mat with your legs straddled as far as you can.

  2. 2

    Do not allow your knees to turn inward. Make sure they are facing the sky.

  3. 3

    Lean forward with a straight back and reach as far between your legs as you can.

  4. 4

    Hold stretch for 20 to 30 seconds.

    Lower Back Stretch

  1. 1

    Lay flat on your back.

  2. 2

    Keep one leg straight on the ground.

  3. 3

    Bend the other leg and grab your knee and pull it toward you.

  4. 4

    Hold for 20 to 30 seconds and repeat with your other leg.

Tips and warnings

  • Repeat these stretches daily and continue to practice your split.
  • Do not rock while stretching, as it can damage muscles.

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