How to Do Splits in a Week

    Stretch out your legs for at least 15 minutes. You can do sitting and standing leg stretches such as butterfly, forward leg stretches and toe touches.

    Kneel upright on the floor. Place your right foot in front of your left knee and lean forward, letting your fingertips touch the floor on both sides of your right foot.

    Stretch your right leg out forward while your left leg begins to straighten out behind you. Keep your chin pointing toward your right foot and your right kneecap pointing up.

    Hold this pose for one minute trying to sink your hips as close to the floor as possible.

    Repeat this pose at least five times for the first two days, allowing your hips to get closer to the floor while straightening your legs.

    Increase your practice splits to five times in the morning and five times in afternoon or evening for the next four days. Continue to do other leg stretches for 15 minutes prior to practicing your splits.

    Continue to practice your splits daily. Practicing splits several times a day should help you achieve a full split within a week. If the progress is slow, add more stretches and splits to your routine.


  • This works best on a bare floor.
  • Keep your front foot's toes pointed upward.


  • Do not stretch until you feel extreme pain. If you start to feel pain, you are going too far and could hurt your groin or hamstring.
  • Don't be discouraged if you can't do a full split in a week. It may take some people a little longer.

About the Author

Ireland Wolfe has been writing professionally since 2009, contributing to Toonari Post, Africana Online and Winzer Insurance. She obtained her Bachelor of Arts in psychology and Master of Arts in mental health counseling. She is also a licensed mental health counselor, registered nutritionist and yoga teacher.