Want to get into the splits? Or at least increase your flexibility around your quads, hips, and hamstrings?
First, warm up your body, by doing some cardio. It’s always better to stretch when you’re warm so you don’t hurt yourself or pull something.
Then do this exercise: move slowly between the positions above and below (low lunge and half split, as they call them in yoga). You’ll likely want to use a mat or blanket underneath your knee for cushioning. Keep transitioning back and form between the poses, going slightly deeper each time. Begin to hold each pose a bit longer each time. Breathe deeply as you move throughout the poses. Continue to do this for a good minute or so, then stay in your low lunge and continue to breathe deeply. You’ll be surprised how much further you’ll get! You may even want to move into your half split and then slide down to see how far you can go in the splits. Be careful though, no pulling anything!
PS Don’t forget to do the other side!