The 10 best stretches for box splits

Having flat middle splits is a goal for most ballet dancers, so here are the stretches I would most recommend (in order) to help you get there as fast as possible!

For best results, practise them daily and hold for 20-30 seconds each.

1) Butterfly Stretch

With the soles of your feet together and knees pointing to the sides, hold on to your feet and sit tall, lengthening through the spine. If this is enough of a challenge then hold this position, otherwise slowly lower your nose down towards your feet until you feel a gentle stretch. Remember to breathe normally and feel free to use your elbows to press the knees out to the side.

2) Sandwich Stretch

Similar to the butterfly stretch, but this time with one leg placed on top of the other. If this is too difficult, try placing just one foot on top of the other. Sitting tall, slowly reach your fingers forwards until they touch the floor. If this is too easy, keep reaching the hands forward wards until your forearms are flat on the floor, keeping the neck long. If you have any discomfort in the knees then loosen the position. Hold for around 20 seconds and slow sit back up before swapping legs and repeating again on the other side. This is a great stretch for the glutes and to open out the hips.

3) Glutes Stretch

Tight glutes will restrict your ability to do box splits, so it's important to stretch them out.

Start by lying only our back, with both legs extended up to the ceiling, then bend the right leg and cross it over the top of the other. Hold the extended left leg before bending the knee and pulling towards your chest like the image above. Repeat on both sides.

4) Frog Stretch & Open Frog Stretch

Frog and Open Frog stretches stretch the hips and engage the glutes which will help with your turn out as well as your hip mobility in box splits.

Lying on your front, open out the knees, pressing the soles of the feet together whilst keeping the hips on the floor. Squeezing the glutes, try to press the heels down and hold for 10-20 seconds before resting for 5 seconds. Repeat 4 or 5 times.

Moving on to the Open Frog stretch, open out the lower legs until they are in almost a grand plié in second position and hold yourself up with your arms. You should feel the knees slide out to the side and the hips starts to stretch gently. If this is uncomfortable on your knees, feel free to place a towel or mat underneath them for extra cushioning.

5) Parallel 2nd Position Fold

This stretch should feel great for the spine and hamstrings. Feel free to let the arms and head hang or even sway gently from side to side. Lengthen the back and neck and keep your weight forwards to get the most out of this stretch.

6) Open 2nd Position Stretch

Once you've completed number 6, opening out the knees will stretch out the hips, especially if you use the hands to push the knees even further.

7) Side Lunge

A combination of a hamstring stretch and a hip stretch, this is a great way to ease yourself into middle splits. Repeat both sides.

8) Happy Baby

Opening out the legs, keeping the knees bent, you can either hold onto the heels, or for a more gentle stretch you can hold below the knees/lower thighs. For an even deeper stretch, try straightening the knees in this position, but don't force it!

9) Barre Stretch A La Seconde

Stretching with the leg "á la seconde" on the barre is an excellent way to maintain your alignment whilst opening out the hips and stretching the hamstrings.

Don't have a barre? Why not use a chair, table or arm of the sofa instead?

10) Box/Middle Splits

And finally, finish your stretch with box splits! Sitting with the legs open as far as they can go, reach your fingers forwards until they touch the floor. If you can go further, try to place your hands on the floor and then your elbows, if you can. Hold this stretch for 20-30 seconds and rest before repeating a few more times. You can measure your progress if you practise your splits either facing a wall (or a sofa) and make a note of the distance between your hips and the wall. Over time the distance between the two should decrease.

Want to watch a video of how to do some of these stretches? Click on the image to watch my YouTube video:

Should I stretch warm or cold?

Chat GPT "Stretching is an essential part of any workout routine and vital for dancers. Not only does it improve flexibility, but also reduces the risk of injury. However, the question of whether to stretch warm or cold has been a topic of debate among fitness enthusiasts for years. In order to find out which is best method for you, let's have a look at what they both entail.

Cold Stretching

Cold stretching, as the name suggests, involves stretching before any warm-up or physical activity. The purpose of cold stretching is to prepare the muscles for exercise by gradually increasing their range of motion. However, some experts believe that stretching cold muscles can lead to injury, as the muscles are not yet warmed up and are therefore more prone to strains and tears.

On the other hand, advocates of cold stretching argue that stretching before exercise can help improve flexibility and reduce muscle stiffness, making it easier to perform the workout effectively. It is vital that if you choose to stretch whilst cold, you must start slowly with gentle stretches and gradually increase the intensity to avoid injury.

Warm Stretching

Warm stretching involves stretching after a warm-up or physical activity, when the muscles are already warmed up and more pliable. The purpose of warm stretching is to increase flexibility, reduce muscle soreness, and prevent injury. Most dancers and dance teachers I know generally agree that warm stretching is a safer and a more effective method, as it allows the muscles to warm up and become more receptive to stretching. More importantly, since warm stretching can improve circulation and increase blood flow to the muscles, it can help reduce the risk of injury and improve performance.

Ultimately, the decision of whether to stretch warm or cold depends on your personal preferences and workout goals. Personally, I opt for a bit of both. I usually start my day with a 2 minute warm-up (just enough time to circle the arms, legs and back), before starting with something gentle and dynamic like a cat/cow stretch, before building up to a seal stretch for example. I never push myself in a cold stretch and use it purely as a way to prepare my body for exercise. Once I've finished my workout or dance class I will then take the time to push my flexibility with more static and intense stretches.

Both options have their benefits and their drawbacks and whichever you choose, be sure to listen to your body and avoid overstretching or pushing yourself too hard. It is always better to increase your stretch routine over time than to push too hard in the beginning and be forced to rest an injury it for weeks on end a a result!

With the right approach and a little bit of patience, you can enjoy the many benefits of stretching and achieve your fitness goals safely and effectively.

Want to follow some of my dancer-inspired stretches? Head to My Ballet Coach by clicking here!