Move · Videos · Stretching · 23 min

23-Minute Hip and Leg Flexibility Routine Working Toward the Splits

23-Minute Hip and Leg Flexibility Routine Working Toward the Splits — video by Kathryn Morgan Play · 22:30

Video by Kathryn Morgan on YouTube · Open on YouTube

Former New York City Ballet soloist Kathryn Morgan leads a floor stretch for people working toward the splits, with 30-second holds (warm up for 5 minutes first): hamstrings, hip openers, a lying straddle, butterfly, folds, a lunge-to-split series (you can stay in the lunge), toes and calves.

  • 23 min
  • Intermediate
  • Low impact (no jumping)
  • mat
Open in VideosLog it in Train

Step by step 10

Tap a time to watch that step in the video.

  1. Cat-cow on all fours: arch and round the back, then sit back on your heels. 0:35
  2. Lying hamstring stretch: leg up, press into the hands three times, then take it across and out; both legs. 1:26
  3. Figure-four: ankle on the opposite knee, pull the knee in with a straight back; both sides. 4:54
  4. Straddle on your back: legs up and open, letting gravity draw them down; never let anyone push on you. 6:28
  5. Seated hip opener: one shin in front of the other, sit tall and hinge forward, then side-bend over; both sides. 7:39
  6. Butterfly with the feet forward, elbows easing the knees down, then a straddle, knees up and then rolled in. 11:08
  7. Round forward to stretch the upper back, roll up, then fold forward with a straight back. 13:25
  8. Lunge, first side: hips square, option to hold the back foot, then front leg straight or slide into the split. 14:52
  9. Other side: knee over the foot, optional quad hold, then hamstring or split; never do splits when cold. 17:27
  10. Toes and calves: kneel back on curled toes, crouch for the Achilles, then downward dog pedalling the heels. 19:36

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Let gravity open the legs instead of forcing them down
  • Keep the hips square in the lunge and split stretches
  • Only work splits when warm, never cold before a class

What it works

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Hips takes loadstraddle, butterfly, lunges, split holds
  • Ankles & feet takes loadsitting back on tucked toes, crouch, down dog
  • Shoulders movesdown dog
  • Wrists & hands movesall fours, hands down in lunges, down dog
  • Lower back movescat-cow, rounded and seated forward folds
  • Knees moveslow lunge, back-foot quad grab, crouch
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

Easier option from the coach: Stay in the lunge instead of the split; bottom leg bent; skip the quad grab

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

More like this

Browse all 764 videos

Video by Kathryn Morgan; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety