Warm up for 5–10 minutes with light cardio
Do dynamic leg swings and hip circles
Start with a comfortable lunge position
Keep your front leg straight and back knee down
Square your hips toward the front
Lower slowly and only as far as comfortable
Hold each stretch for 20–30 seconds
Breathe steadily and relax your muscles
Use yoga blocks or pillows for support
Stretch both sides evenly
Practice hamstring stretches regularly
Practice hip flexor stretches regularly
Try middle splits only after front splits feel easier
Stop if you feel sharp pain
Repeat practice 3–5 times per week
Be patient and progress gradually