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Splits

1.   Place one leg in front, one leg behind in a straight line, holding on to the side rails or floor with both hands.
2. Slowly straighten both legs and slide down towards the floor, keeping knees straight and hips squared (front and back).
3. If possible, slide all the way tp the ground, with legs in a straight line and hips squared.  
 
Caution: Before attempting the overstretched splits exercises below, be sure that you are able able to achieve completely flat splits on the floor (with straight legs and squared hips).
 
 
Front OverSplits 
 
1.   Place foam padding on crossbar at desired height.  For PSG, adjust sliding bar at the desired height.
2.   Place front ankle over selected crossbar and straighten legs.
3. Lower body into straight oversplits.  Be sure to square your hips and keep your legs straight!

5.   Resistive – press down using only front leg muscles for 10 counts, then rest for 10 counts.  Repeat at least 3 sets.

 
 
Back OverSplits
 
 

1.   Place foam padding on crossbar at desired height.

2.   Facing away from the ladder, place ankle of back leg over selected crossbar and straighten legs.
3. Lower body into straight oversplits.  Be sure to square your hips and keep your legs straight!
4. Alternate legs and repeat steps 1 to 3.
5. Resistive – press down using only front leg muscles for 10 counts, then rest for 10 counts.  Repeat at least 3 sets.