Petra Lahnstein 
Learning the Splits 
A practically oriented book with easy-to-understand instructions and lots of photos

‘Can you recommend a book for my daughter so that I know she’s doing the exercises properly when she practices at home?’
During my years as trainer, I’ve often encountered parents and young dancers looking for a book that teaches them how to do the splits. Now I can recommend this book to everyone. It’s a great reference book with lots of illustrations and easy to understand explanations.’
Petra Lahnstein
The splits fascinate dancers, athletes and their audiences. That’s why they are still an indispensable element of many sport disciplines. ‘Learning the Splits’ is a practical book that shows anyone who is interested how to do the splits.

قائمة المحتويات

Contents

I. The splits and variations of the splits
1.1 The split
1.2 Side split
1.3 Standing split
1.4 Backward standing split
1.5 Variations of the split and the standing split

II. Proper stretching
2.1 Which muscles have to be stretched
2.2 Suppleness
2.3 Stretching methods
2.4 Basic stretching rules

III. Practical section: stretching exercises
3.1 Back thigh
3.2 Hip flexor
3.3 Front thigh
3.4 Inner thigh (adductors)
3.5 Outer thigh (abductors)
3.6 Calf muscles
3.7 Foot and toe extensors
3.8 Bar exercises
3.9 Deuserband exercises

IV. FAQs

V. Expert tips

VI. Practical tips