How to Do a Right Split

So you look and see these people doing these amazing stunts right before your eyes. Most likely one of the amazing actions is based on what we call a split.


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    Cease jumping out with one foot in front of the other. You cannot expect that you are going to make it to the floor without any pain at all. You will not make it to the floor, and if you try to do a split right away, it will hurt a lot!
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    Make sure you stretch before attempting to do a split. Reach for your toes, sit down with your feet in front of you and put your head towards your knees and reach out.
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    Choose what type of split you wish to do. You have two choices to do a split if you're doing a left or right split. You can either slide down slowly to the ground with one foot in front of the other, or you can sit down with one foot extended out and then lift yourself up and extend the other leg. If you are doing a middle split, you also have two choices. You can either straddle your legs on the ground and then push them back until you feel a stretch, or you can start standing up with your feet together and gradually spread them apart and use your hands to support you.
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    Stretch again so that your muscles don't tighten up.
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    Practice! This will take time, but if you work at it, you will eventually be able to do a split.
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    If you follow this you should be able to achieve the splits within three weeks!


  • Don't push yourself too far. You most likely will strain yourself, pull a muscle or even tear a muscle.
  • Wear shorts/tank tops or anything comfortable while stretching. Jeans are hard to stretch in.
  • Make sure to jog/power walk for at least 5 minutes before splitting. It will warm up your legs.
  • Stretch at least three times a day for 10-20 minutes. This will help you reach your splits quite quickly.
  • To get closer to the ground in your right or left split, you can take some sort of sturdy platform (ex. a 4-inch piece of wood). Place the platform under the heel of the leg that is stretched out in front of you.


  • This may hurt. Make sure you stretch to prevent you from pulling a muscle.
  • Don't push yourself. If you can't get the splits right now, someday you will be able to do them! If it starts to hurt, don't go any further! You may tear or strain a muscle.

Article Info

Categories: Splits (Gymnastics)