Walk or jog in place for 10 minutes to raise your core body temperature and increase circulation to your muscles and joints. Moving into a side split when your muscles are cold can result in serious groin injury.
Sit on the floor facing a wall, and open your legs in a wide “V” position -- with your insteps pressed against the wall and your knees directed upward. Place your hands behind your buttocks for support and to help you maintain a straight spine.
Straighten your knees and engage your abdominal muscles. Press your palms into the floor, and lift your hips and buttocks off the floor slightly.
Dig your heels into the floor, and gently push your hips forward to widen your “V” position. When you experience mild tension along your inner thighs, lower your hips and buttocks gently to the floor. Hold the stretch for 10 to 15 seconds.
Repeat the forward push of the hips, holding the stretch after each repetition. Keep your head and torso upright and maintain a straight-leg position. When performed consistently, you will become increasingly flexible in the groin area, enabling you to widen your legs into a side split.
Warm up by walking or jogging in place for 10 minutes. Complete a set of dynamic walking lunges to stretch your hip flexors, quadriceps and hamstrings.
Stand with your back straight, your head directly over your spine and your feet together. Engage your abdominal muscles and step forward on your right foot to achieve a long lunge.
Bend your right knee and sit into the lunge position with your left leg fully extended behind you. Place your hands on the floor alongside your hips for support. Check that your right knee is aligned directly over the heel of your right foot. When you feel a moderate stretch along the top of your back thigh, hold the position for 10 to 15 seconds.
Move your right foot forward slowly, gradually straightening the right knee. Continue to use your hands for support. After inching the foot forward slightly, hold the new position briefly.
Continue moving your front foot forward, eventually extending the right leg fully in front of you. Keep your shoulders directly over your hips, your back straight and your head over your spine. With your knees straight, carefully press your hips directly downward to deepen the stretch. Over time, you will be able to keep your knees straight and lower your hips to the floor while maintaining an upright torso.
Repeat with the left leg forward, to develop your forward-facing split on the left side.