Steps to do the leg splits correctly

Why should you do leg splits?

The leg split movement helps:

- Increased flexibility: When you master the leg splits, your body will be more flexible, easily moving, bending, stretching and twisting when playing sports , working or performing daily tasks.

- Tones muscles: This exercise also tones and strengthens muscles, especially the hamstrings, hip flexors and adductors, giving you a slimmer and firmer figure.

- Improved balance: Performing leg splits also improves balance and stability, making daily activities and other exercises easier. Additionally, the deep stretch provided by leg splits can help restore muscles and reduce stiffness.

How to do the forward leg split

To perform this move, begin by warming up, doing gentle stretches for the muscles, especially the hamstrings, quads, and hip flexors.

After warming up, start in a forward lunge position with one leg bent in front and the other leg extended straight back.

Slowly straighten your front leg as you lower your hips to the floor. Keep your back leg straight. You can place a yoga block or pillow under your hips for support if needed.

Make sure your hips are square and facing forward to avoid strain and maintain balance. Also, keep your abdominal muscles tight to support your lower back and maintain balance.

Lower yourself as far as you can while separating your legs, lowering your pelvis toward the ground without pushing too hard. Place your hands on the floor for support if needed.

Once in split position, hold for 20-30 seconds. Avoid bouncing or straining.

Carefully return to the starting position and repeat with the other leg in front.

How to do the horizontal leg split

Warm up to prepare the muscles for the horizontal splits.

Stand against a wall with your legs wide apart, toes pointed slightly outward. Practice with support by placing a pillow to avoid the risk of injury.

Gradually spread your legs further apart, keeping them straight. Use your hands on your hips or the wall for balance.

With legs extended, gently lower hips to the floor, keeping back straight and hips aligned.

Tighten your abdominal muscles to support your back and help with balance.

Once you reach a comfortable depth, hold the stretch for 20–30 seconds, maintaining deep, controlled breathing to relieve muscle tension. Avoid bouncing or pushing too hard.

Slide your legs together, then stretch your inner thighs and hamstrings to cool down.

Source: https://laodong.vn/suc-khoe/cac-buoc-de-thuc-hien-dong-tac-tach-chan-dung-cach-1381747.ldo