Stretches to Prepare You For Doing Splits From Scratch

Semi-split with arms raised in the lock

The exercise is great for stretching your back muscles, in addition to helping you do the split faster.

1. From a sitting position, bend one leg at the knee in front of you.
3. Take the second in a straight position back with the heel up.
4. Behind your back, close your hands into the lock and pull them higher, increasing the stretch.
5. Hold for 30 seconds, then change sides.