14 Stretches to prepare you for doing standing splits

The vertical split is a sophisticated form of the classic seated split. Its implementation requires a lot of time to prepare and master the exercises of a high level of complexity.

Stretching the back muscles of the leg while standing

1. From a standing position, put one leg forward, pointing your toes also forward.
3. Move the other leg back slightly, turning the foot 45 °.
4. Lean without arching in your back towards your front leg.
5. Strive to reach the floor with your elbows.
6. Hold for 30 seconds, then change legs.

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