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How to do the splits! Full stretch routine!

August 30, 2012

How to do the splits! Full stretch routine!

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You asked for it! Here it is!

Just try to do this routine everyday and you will be able to do the splits eventually. Once I was doing a dance routine and I ended in the splits, but kinda went too fast into it and heard a loud POP as I bounced on the floor. It didn’t hurt at the moment but for about 1 year, I was not able to even lift my legs beyond a 90 degree angle when lying down. It was horrendous!

I stretched for about 10 min every night for a year and I was able to stretch myself to a full split again and I healed safely.

So yea, it takes time guys! Be patient but work hard!!

Also, workout calendar is coming out Friday August 31st!!!! Make sure to check your email for the newsletter with the password!!! You can sign up for the newsletter at the top right corner of the blog.

Love ya!

<3 Cassey

112 thoughts on “How to do the splits! Full stretch routine!”

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  1. full version says:

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  2. missspiaggia says:

    Hello Cassey, thank you for your beautiful blog! Will ypu be posting a middle splits routine too? That would be great! Thanks!

  3. -danceurheartout- says:

    I used to dance in kindergarten and I was thinking about getting back into dance since I’ve just started doing my own little routines. I’ve lost all my flexibility before this video but not I’ve gotten a little more flexible. I’m not there yet but I’m heading and this will be great for me when I get back into dance. Thank you so much!!!

  4. girlspop1 says:

    hi really want to learn my splits i am close i need help i sterech for year and half but i can not do anything now can give tips for beginners thank you a alot

  5. Hi,my name is Tianari Redelinghuys,and I live in south-africa,and next year 2014,I want to join a dancing school,but I really want to be able to split when I join,because everysingle child there can do the splits,I’ll just embaress myself if I can’t,but I’m not very flexible,the highest I am from the ground when I do the splits is about…..2 feet…!!!can you please maybe give me a programme or something that will help me. Maybe to split in 3-4 weeks tops,thanx!*

  6. robwarrior says:

    1 do the harf split so get your left leg an then your rite leg by looking at you led where its pointing and by that shriving the leg to do 30 junbing jacks and revers so do 60 FOLLOW ME ON YOU TUBE MY CHANEL IS CALL ED psyche truth

  7. Hayden says:

    I tried it was fun but it does hurt your legs :I

  8. dede says:

    my leg is really sore because I just poped them

  9. Tebrine says:

    Thank u so much. Because of your video i learned how to do a left and right split. I now do it everyday and it’s really easy. Thanks so much.

    1. manal says:

      hi i know you do not know me i am 9 i am close to doing the splits but evertime i keep going sideways i take gymnastic and really need some tips can you help by giving some tips

  10. Pretty Girl 22 says:

    I really want to learn to do the splits so I’m going to start doing this exercise twice a day. Do you think doing it that frequently is bad. Like if I do it in the morning when I wake up and then before I go to bed? Just want to know if I could possibly injure myself that way.

    1. chelsea says:

      no you wouldn’t injure yourself just be careful on what stretches you put yourself into and how you time yourself

      PS: don’t push yourself to far on what ever stretches you are doing and don’t stay on a stretch longer than 2mins
      have fun on your splits

  11. Nice, thanks for this. I am almost there with the splits, only need to stretch my hips a little further!
    But the way, the people in the video is very distracting. Perhaps next time find a quiet area.

  12. jordan says:

    i can do it but it hurts after a couple of min

  13. Elyse says:

    Hi i am really not flexible an if you guys were like me and could do a split now please give me some tips

    1. kennedie says:

      first you have to sterech i just learned how to do them

  14. Sarah says:

    I got the farthest I have ever gotten in the splits for the 1st time watching this video! Thanks 🙂

    1. Danni says:

      Me too

  15. FiftyisPretty says:

    i’m 53….i try to stay in shape….used to do half-splits only but i’m on my way to doing full splits….let’s go!

    1. Lily says:

      you go girl!!! =D

  16. Emmanuelle says:

    Do I have to do the splits the way Cassey does it with these stretches or can I sit facing forward (instead of down my leg)

  17. Randz says:

    Omg I don’t even know you but I already love you @_@ .. somehow you just really made me happy and inspired seriously what kind of magic are you?
    Thank you so much !

    1. Miranda says:

      I am a child and my dream is to do the splis and today I did it thank u so much it really works!!!!

  18. Nancy says:

    I do this everyday for a week now. I’ve been wanting to do the splits for a long time. I haven’t seen much improvement yet but I will continue doing this until I reach my goal! (: I’m never giving up until I reach my Goal!

  19. Abcarterxx says:

    WEIRD, that exact same thing happened to me, I was in agony doing anything that involved stretching my leg but i rested it for two months as I was not allowed to go to dancing and it healed and I am now working to reach my splits again!!

  20. justin says:

    hey im a little chubby , do you think i can do splits ? :[

    1. Reality Check says:


      1. Hailey says:

        Excuse me, but that is no way to treat a person, you can acheve anything with hard work… go for it!

      2. Rude says:

        That was mean, shut up

      3. CatLover994 says:

        Dude, thats so uncool justin, you can do anything you put your mind to. Even if you’re a bit chubby.

    2. lauren says:

      Actually yes you can, I’ve seen MANY heavier set people do splits 🙂

    3. Nancy says:

      Weight doesn’t matter. Just do this and you’ll eventually do the splits! At least give it a shot! (:

      1. FiftyisPretty says:

        yup…no weight, no age….just work on it, be patient.
        i’m 53…i try to stay fit….i can only do half splits before but i’m on my way to full splits!….let’s go!

    4. Nicole says:

      Definately. I’m also on the larger side and I learnt how to do it. I was motivated by Muzik by 4 minute while doing my stretches =D

    5. Miley says:

      Sure why not? Haha I’m attending a musical school and one of my best friends is a little chubby and she does the splits like a profession. 🙂

    6. dede says:

      probably im chubby to well a little

  21. Phoebe says:

    Welll I’m only a child but I need to do the splits for my dancing classes so THANK YOU :))))

  22. Molly Clarke says:

    This is a great way I started gymnastics about 1 year ago and they have been frustrated that they can never help me get down to the splits,I watched this video once and when you said let’s have a ago at going into the splits I went into them in a breath thank you so much!!!:)

  23. Manuela Bremer says:

    I have a little problem and I was hoping if you could help me.
    If I worked out, than I’m all stiff the next day (and I do get a good warmup)
    So if I want to stretch the next day, I can’t do it optimal because I’m stiff.. Does the stretching work if I’m stiff and can’t get as far as the day before?

    1. CatLover994 says:

      yes you can stretching helps stiffness

  24. Tishana says:

    Is this a good stretch to do for the clicking in my hips when I do leg circles?

    1. Phoebe says:

      No no I didn’t mean to post that I’m so sorry

  25. Anonimno says:

    *** RECI IM DA IH VOLIM ***
    * Hello,I love you * Jeste,vi ste jedan dobri narod Božiji * Wish You Were Here * Bad To The Bone * Veruj Boga i Hrista,pa ćeš se spasti i ti i dom tvoj * The Letter * We Will Rock You * Verovanje vaše,vama pomaže * Thank You * On The Road Again * Rock and Roll * Verovanje vaše,vas isceljuje * Nights in White Satin * Light My Fire * Dobar je Bog * Roadhouse Blues * Whole Lotta Love * L.A Woman * Sympathy For The Devil * Šta nam može učiniti čovek,kada s nama je Bog * Walk this Way * Smoke On The Water * House of the Rising Sun * Pinball Wizard * Bog s tobom * Let it Rain * Let it Snow * Jerusalem,moga srca istinski dom,tvoje ime je zauvek milo meni * Dust in the Wind * Peace Of Mind * Piece of My Heart * All Right Now * Ovo napisao,sluša,i pročitao je spasen i isceljen Bogom Isusom Hristom * Glory to Lord Jesus Christ *
    * Santo eres tu,santo eres tu,santo eres tu Senjor Jesu * Vaja kon Dios * Mas amor,mas poder,mas de ti en mi vida,mas amor,mas poder,mas de ti en mi vida * Itjalabare kon todo mi Corazon,itjalabare kon todo miser,itjalabare kon todas mi ferca,porqeres mi Senjor,eres mi Dios,porqeres mi Senjor,eres mi Dios *
    * The Lord bless you and keep you * The Lord make his face shine on you and be gracious to you * The Lord turn his face toward you and give you peace *
    *** Psalm 103,136 i 45:1,2 ***

  26. Mackenzie says:

    This is great! I already have a summer abs conditioning list for cheerleading, so it’s also great to have a set of stretches to get to the splits. Thank you so much! You’re very inspiring and you will make me determined to getting flexible. 🙂

  27. Justin says:

    I couldn’t pay attention I need a guy doing it or else I get distracted.
    I’m a guy and doing this for my tricking and MMA.:)

  28. Ana says:

    The best part of this was watching the reactions of the people as they walked by! 🙂 I’ve been looking for a good stretch for the splits for a while, so I’m excited to try this out. I’ll be adding it to my beginner’s calendar. You’re really good at making me determined to work hard for this. I’m going to be so toned come band camp ^ ^

  29. Maria says:

    Everyone do what I did if u just do the splits without stretching u could not do the splits if u stretch then do the splits there u have it the nice splits

  30. Maria says:

    Wow I could do the splits already thanks so much

  31. Grace says:

    OMG thanks soo much i will be doing that every single night even though i’m not quite there!! 😉 but i will be with your help!

  32. Aisling says:

    I can’t do the splits yet and I’ve been trying for a few weeks . Can anyone tell me any stretches to help

    1. ella says:

      ummmmmmmm thats the whole point of this video!

    2. Maria says:

      Ha sailing what Ella said duh!

      1. Maria says:

        I mean sailing

        1. Maria says:

          I mean aisling

  33. Rachel says:

    Wow I know I am late to the party here but I am so glad I found this! One of my fitness goals has been to finally be able to do the splits – this helps break it down! PS I love all of the people rubbernecking to look at you! 🙂

  34. Ainsley Forrester says:

    I am 11 and i am thinking about doing dance. Everyone says that you should know how to do the splits for dance. I am wondering if you have or can make a video that can teach me to do the splits by summer. (when dance starts) I have been doing these stretches for about a month. Do you know if I even need to know how to do the splits for dance? I am and have not been flexible ever but I am looking into starting to be more flexible. If you could do a workout for splits to the song Up All Night I would like totally love you!! <3
    Please reply,

  35. Your rear end is so hot and sexy. How hot are you? Do you want to get married?

    Will you marry me?

  36. I love your splits video. I use your video 4 times a week, and I can finally get my over middle split. That means that I can go into a middle split on the floor and have someone pull up on my legs way past my back and 180 degrees. Until my feet are practically touching eachother behind my back.


  37. Salena Tran says:

    Ok so i have been doing these split workout alot and its kinda helped me but i want to ask you to make another routine to help me more 🙂

  38. Gracelyn says:

    I need help!!! i have cheer tryouts april 20 and i know i will get in if i can do the splits well i can almost do them but my right leg is more flexible so i put that one first and my back leg (left) wont go down I’ve tried and tried but my left leg cant get farther that the knee. And also i need help with the front splits and the backbend

  39. Alice says:

    Thank you so much, Cassey 🙂
    Can you also make a video for these awesome standing splits you can do? I’d really appreciate ypu to teach us a healthy way to stretch right into them 🙂 I know my english sucks but I don’t know how to say it differently 😀

  40. Molly says:

    Thanks Cassey I can’t do the splits at the moment but when touch the floor it really hurts. But when I bend my legs it doesn’t is this normal?

    1. Alice says:

      That’s totally normal, at least if I get right what you mean. What hurts are your stretching muscles, to ones on the back of your legs. We want to stretch them, so it has to hurt a bit. (Not too much, though! Overstretching is bad!) When you bend your knees, it stops hurting because you let the muscles cotract again, so there’s no more stretching effect. So bending your knees is less painfull but also leads to no results.

  41. Troll says:

    The looks this girl is getting! Lol

  42. asha says:

    thats really flexable just one did it im flexible id id it

  43. Polska Blondynka says:

    Cassey, achieving the splits was my long time goal — and tonight I surprised myself. I’ve had horrible flexibility ever since I was young. After working on stretching pre and post your workouts, I can cross off “learn to do the splits” off my goal list. Thank you. You truly are an amazing fitness instructor!

  44. Sam says:

    Thanks for the great advice, I’m starting dance soon and this will definitely help make me more flexible!

    I did have to watch the video twice. I couldn’t help being distracted by the people! xD They were either like “Don’t look, don’t look, don’t look” , “WHAT IS SHE DOING?” , or my personal favorite (guy at 1:09) “Oops, I’ll get out of the video, so sorry”. haha

  45. tonia says:

    I swear I’m 10!!!!!and I’m flexible and the split hurts sometimes but I could aways do it

    1. R.C says:

      Bitch please

  46. trish says:

    whoo I got the splits the first time

    1. Anonymous***** says:

      I am so jealous. I have been working on them for about a month now, but I can only go about 3/4 of the way down.

  47. Sarah says:

    Awesome vid. I really wanna get my splits! But it is important to work your muscles before you do these stretches right?

    1. LaTayja says:

      You should take a shower/bath then stretch because the water relaxes your muscles then when you stretch your muscles aren’t so tight it’ll be loose your welcome

      1. yo mama says:

        I agree

  48. Alyssa says:

    On the workout calendar there are wall planks. What are they? Like, how do you do them?

  49. Kelly says:

    Thankssss Gurrrl<33

  50. Lucy says:

    I love this website I can do the full splits now CHEERS!!!!!!!!!!!!!!! 🙂

  51. Danielle says:

    Wow thanks so much, you’ve really motivated me!

  52. Kayla Cohen says:

    I loved how you stayed focused even though those people where looking at you all type of ways! 🙂

  53. crsytal agwuncha says:

    lol i love the way those people are looking at you like your crazy in the background. couldnt stop laughing 8D. btw love this site!me and my sisters are all doing ur workouts and they really work.waita b a motivator. thx again

  54. Sierra says:

    hey cassie i want you to make a video on how to touch your toes to your head if u can do that

  55. Sierra says:

    hey cassie whats your name on Instagram i’d luv to follow you. i started working with you yesterday and one of my resolutions is to do the splits anyway could u please tell me your name on instagram thx!!!

  56. Mandi says:

    Thank you Cassey for the video! Those stretches have definitely helped me come closer to doing the splits.

  57. PIPER says:


  58. tasha says:

    booohoo 🙁 i cant do it 🙁

  59. tasha says:

    agh! i cant get it 🙁 ill keep trying tho .. 🙂

  60. sarah says:

    i totally love this site!!!!!

  61. rachel says:

    yeah i get to do the splits : )

  62. Jaden says:

    Thank YOU so much. Cassey? I just started stretching and now yay i am close of doing the splits but i’m not there yet i’ve been dreaming of it for sooo long.

  63. Elizabeth says:

    THANK YOU!!!! Iv been trying to do the splits forever and i think these stretches will help!

    1. trish says:

      whoo I got the splits the first time nrarly like you

  64. Elizabeth says:

    THANK YOU!!! Iv been trying to do the splits forever and im pretty sure the stretches will help!

  65. Michelle says:

    Wow! I always assumed that there were just people that could do it and then there were the rest of us… This I will do!

    😀 Thanks!!!

  66. Blanca says:

    Haha thanks Cassey! This is why I love you, I would never have the balls to do this in public :p

  67. Lizandra says:

    subtitles in Brazilian Portuguese, please

  68. tini says:

    love the stretching routine!!!
    did you do some warm up?
    isn’t it dangerous to do stretching without any warm-up??

  69. GK says:

    OMG!!! Cassey! Thanks so much for the video!! I absolutely love stretching it just makes me feel so relaxed!!! Plz plz plz do more stretching videos I would love to see more!! Also can you do exercises that could make people grow taller I would love that!! Also one more request I would love for you to do a pop song challenge featuring the song the boys (english version) by Girls Generation or Volume up by 4minute they are just really good songs and they are my favorite songs along with others right now it would be soooooooooo awesome if you did that and as for the exercise to the songs i am thinking of doing something like Abs for the boys or Total Body Volume Up…. idk maybe it sounds lame but thank you so much!!!! I hope I didn’t request too much!!! /人◕ ‿‿ ◕人\

    Thank you for reading our comments and listening to our requests!!
    BTW sorry this comment is a little long -____-

  70. Flowers. says:

    that guy @ 4;56. lollllllllll, my GOD.

    Anyway, thanks for the video. I’ve been wanting to do the splits for a while so I’m glad you did this.

  71. sarah says:

    I’m cracking up watching the people reactions behind you! 😀 Love how you aren’t bothered at all by doing vids in public – just like, no biggy!

  72. Robyn says:

    I did this video twice over this morning and will probably practice some of the stretching before bed! Could definitely feel the stretch but I have a Looooooong way to go before I can do the splits!It has always been an aim of mine though, along with learning to cartwheel – I have been practising that as well!

  73. I’ve been wanting to take an aerial silks class and splits are definitely on my to do list! Thanks for this!

  74. Ilja says:

    I love it how you don’t care about people staring at you, hahah! I was in london last week, but you were already home again =( Sad, I really wanted to meet you.. But love this video! Really helped me, like always (: Love you Cassey, xoxo.

  75. Melissa Farress says:

    if I do this video 3-4 times a day (twice in the morning, twice in the evening) will I get results quickly?! xx

  76. Fado says:

    Hey Cassey
    I was wondering whether you could do a workout for your hips to J Lo’s song “going in”?

  77. Tina says:

    Thank you for the video. I only been able to go half way down for splits. I hope these moves help me. I love background ,but I get a kick watching the people in the background and their reaction to you doing the splits.

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