Women's Health June 29, 2026 0 Comments

Unlock the Secret to Mastering the Splits in Weeks—Without Pain or Injury!

Think splits are reserved only for the super-flexible gymnasts, elite cheerleaders, or that one Love Island contestant who effortlessly drops into one on cue? Well, here’s a little secret: you’ve totally got this move in your back pocket, too. Believe me, mastering the splits isn’t just about flaunting flexibility—it’s about unlocking a smoother range of motion that can seriously up your fitness game and keep those pesky injuries at bay. Ready to bend, stretch, and drop it like it’s hot in a way that even Kenzie Annis would applaud? Let’s dive into how you can go from barely bendy to villa-worthy, with expert tips that make this seemingly impossible feat totally doable—even if your current motto is “ouch” every time you touch your toes. LEARN MORE

8 min read

You may think that the splits are something that only gymnasts, the Dallas Cowboys Cheerleaders, and Kenzie Annis from this season of Love Island can perform—but the move is well within your reach, too.

“Achieving the splits stretch means that someone has impressive flexibility in their hips, glutes, and hamstrings,” says Katelyn DiGiorgio, vice president of training and technique at Pure Barre.

And, with that top-notch flexibility comes some pretty sweet health and fitness perks. “Many experts agree that having optimal joint range of motion can lower your risk of injury and increase your quality of life,” says Rachelle Reed, PhD, an exercise physiologist.

Meet the experts: Katelyn DiGiorgio is the vice president of training and technique at Pure Barre. Rachelle Reed, PhD, is an exercise physiologist. Simone Sobers is a professional dancer, personal trainer, and creator of the Boss Chick Dance Workout.

Plus, as we’re learning from Kenzie, the move is pretty, uh, versatile. The dating show contestant launches into one for challenges, in moments of celebration, and even in moments of anger. Not to mention, it’s pretty impressive. That’s why women are rolling out their yoga mats to learn the move before the islanders leave the villa.

If you’re also feeling inspired, here’s how you can go from being barely bendy to doing villa-worthy front and side splits, according to experts.

Your Weekly Routine for Doing the Splits

When learning to do the splits, “consistency is huge,” says professional dancer and personal trainer Simone Sobers, the creator of the Boss Chick Dance Workout. Accomplishing the move doesn’t happen overnight. It could take you anywhere from four to eight weeks—but up to six months if you’re brand-new to mobility work and stretching, Reed says. (So, maybe not before this year’s season finale of Love Island, but next year’s for sure!)

That’s because progressing to a full split takes time and patience. You can’t—and shouldn’t—rush into one. “You have to think about the fact that your muscles are elastic in nature, so if you stretch them too far before they’re ready, they can snap—sort of like a rubber band,” Reed says. “The way you’re going to gain flexibility is practicing.”

As for what muscles actually need the stretching and practice before you can nail a spilt, use this weekly stretching routine to help teach your body to do the splits over the span of weeks.

For image references for each stretch in the schedule ahead, check out the gallery below.

Monday

Lunge: Start in a lunge, with your hands on the floor on either side of your front foot. Lower your hips and press through your back heel. Hold for 20 seconds, then repeat three times.
Low lunge: From the lunge position, drop your back knee to the ground. Press forward slightly to stretch out your hips. Hold for 20 seconds, then repeat three times.
Hip flexor stretch: From the low lunge position, lift your back toes up off of the floor. Grab your foot with your arm on the same side (e.g., right leg, right arm) and gently pull your heel toward your butt while pressing down into your hips. Hold for 20 seconds, then repeat three times.

Repeat the entire circuit on the other side.

Tuesday

Lunge: Start in a lunge, with your hands on the floor on either side of your front foot. Lower your hips and press through your back heel. Hold for 20 seconds, then repeat three times.
Lizard lunge: Start in a low lunge. Place both hands on the inside of your front leg. Lower your forearms down to the floor. Hold for 20 seconds, then repeat three times.
Half split stretch: While kneeling, extend one leg straight in front of you. Place your hands on the floor on either side. Keep your front leg straight as you fold forward, aiming to touch your forehead to your front knee. Hold for 20 seconds, then repeat three times.
Full split stretch: From the half split, slowly inch your front leg forward and your back leg backward. Use your arms to hold you up (and add pillows if necessary). Hold for 20 seconds, then repeat three times.

Repeat the entire circuit on the other side.

Wednesday

Pigeon pose: Start with both legs out in front of you. Tuck one leg in, bringing your foot up toward your hips. Extend your other leg behind you, keeping your hips centered between both legs. Hold for 20 seconds, then repeat three times.
Pigeon pose forward stretch: From pigeon pose, fold forward, bringing your head and chest toward the ground. Hold for 20 seconds, then repeat three times.
Up-facing pigeon pose: Start by lying on your back. Lift one leg up, then bring that knee out to the side. Attach your other knee to the first foot. Wrap your hands around your second leg, just below the knee, and pull gently. Your goal should be to get your second knee to your chest. Hold for 20 seconds, then repeat three times.

Repeat the entire circuit on the other side.

Thursday

Lunge: Start in a lunge, with your hands on the floor on either side of your front foot. Lower your hips and press through your back heel. Hold for 20 seconds, then repeat three times.
Lizard lunge: Start in a low lunge. Place both hands on the inside of your front leg. Lower your forearms down to the floor. Hold for 20 seconds, then repeat three times.
Half split stretch: While kneeling, extend one leg straight in front of you. Place your hands on the floor on either side. Keep your front leg straight as you fold forward, aiming to touch your forehead to your front knee. Hold for 20 seconds, then repeat three times.
Full split stretch: From the half split, slowly inch your front leg forward and your back leg backward. Use your arms to hold you up (and add pillows if necessary). Hold for 20 seconds, then repeat three times.

Repeat the entire circuit on the other side.

Friday

Single leg extension: Start by lying on your back. Lift one leg up, grabbing as close to your ankle as you can, and gently pull your leg toward your face. Try to keep both legs straight (if this is too difficult, try just bending the leg on the floor). Hold for 20 seconds, then repeat three times.
Seated pike: Sit with your legs stretched out in front of you. Flex your feet and try to grab them, lowering your forehead and chest toward your knees. Hold for 20 seconds, then repeat three times.
Frog stretch: Start in a kneeling position. Spread your knees apart and lean forward, placing your forearms on the floor in front of you. Align your hips with your knees for a deep hip and inner-thigh stretch. Hold for 20 seconds, then repeat three times.

Repeat the entire circuit on the other side.

Saturday

Standing straddle stretch: Start standing in a wide-leg position. Keeping your toes forward, bend over and grab your ankles, gently pulling your head down and aiming through your legs. Hold for 20 seconds, then repeat three times.
Seated straddle stretch: Sit on the ground with straight legs. Spread them as far apart as you can. Fold over, aiming to get your chest and forehead to touch the ground. Hold for 20 seconds, then repeat three times.
Side stretch: From the seated straddle, tuck one leg in, leaving the other out to the side. Raise your arm and stretch away from the leg that’s tucked in, looking upward. Hold for 20 seconds, then repeat three times.

Repeat the entire circuit.

Sunday

Double quad stretch: Start by lying on your stomach. Reach behind you and grab both feet, gently pulling your heels toward your butt. Hold for 20 seconds, then repeat three times.
Single quad stretch: Same as above, only pulling one foot at a time instead of both. Hold for 20 seconds, then repeat three times.
Up-facing quad stretch: Start by lying on your back. Grab one foot and pull it toward your butt, almost tucking it underneath you. “Be gentle with your knee flexion, as this is an intense stretch,” Sobers says. Hold for 20 seconds, then repeat three times.

Repeat the entire circuit on the other side.

After just one week, you should notice some improvements in your flexibility. Then, once you get used to the stretches, Sobers recommends holding each exercise for one set of 60 seconds instead of three sets of 20 seconds. Repeat the circuit again each week until you achieve your front and side splits.

How to Do a Split With Proper Form

After all that stretching prep, you’re ready to go for the real deal. Whenever you feel ready, you can attempt a split—just remember not to push too hard to land the full thing. You can always try again another week.

Here are the step-by-step directions to try the front split and test your flexibility, according to Sobers.

Simone Sobers, Jewelyn Butron

Start out in a lunge with your back knee touching the ground. On your first try, make sure the leg that’s in front is the side you’re more flexible on, Sobers recommends.
Your hands should touch the floor on either side of you. If you can’t quite reach, Sobers says stacking some pillows to lean on can help.
Once you can finally reach the floor (with your hands or pillow supports!), keep your chest lifted with your shoulders over your hips, and your gaze straight forward. Engage your core to help you stay upright, Reed says. Try to square your hips.
Slowly start to slide your front leg forward “until you feel it,” Sobers says. Stretch your back leg, too, and press down in the center of your hips. Over time, you’ll be able to push farther into the perfect front split. “As you’re learning, your legs will be bent,” says Reed. “But the goal is to eventually get your legs completely straight.”

Simone Sobers, Jewelyn Butron

The Difference Between a Front Split and a Side Split

While they both might seem equally painful at first, front and side splits are not created equal. For starters, they use different muscles.

In both kinds of splits, tension is divided between your hamstrings, your hip flexors, and your knees, according to studies from the Strength and Conditioning Journal and RadioGraphics. But Sobers adds that, in a front split, your quadriceps also come into play.

Want to give a side split a try? “Side split” references the position where both legs extend to the right and left of your body. Here’s how to get into one:

Start standing in a wide-leg position.
Place your hands between your legs on the floor and slowly slide your legs apart.
Stop when you’re extended into a full split or as far as you can go. “Your body will tell you right away when it’s ready to stop,” Sobers says.

Keep This In Mind When Trying the Splits

If you’ve had any kind of hamstring injury, Reed recommends you talk to your doctor before making the splits one of your goals. “But, for most people, as long as they’re progressing slowly, and not forcing themselves into this, then this stretch is more than okay,” she says.

And remember that you should be able to breathe as you stretch, too. “If you are in such an uncomfortable position that it’s difficult for you to breathe, that’s a signal from your body that you need to back off just a bit,” says Reed.

No matter your reason for going for it, being able to do the splits is a pretty impressive feat—just make sure you get there strategically and safely.

Olivia Luppino is an associate editor at Women’s Health. She spends most of her time interviewing expert sources about the latest fitness trends, nutrition tips, and practical advice for living a healthier life. Olivia previously wrote for New York Magazine’s The Cut, PS (formerly POPSUGAR), and Salon, where she also did on-camera interviews with celebrity guests. She recently ran the New York City Marathon.