Splits in Dance Heels + Beginner Guide

Splits look awesome as a highlight in almost every dance. But ballroom dancers need to do them in rhinestones and heels. This means an extra point of technique.

Question: I can do splits in socks but have trouble doing them in heels. What can I do?

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Answer: Since ballroom dancers only compete in heels, be sure to:

  • Not keep the soles of your feet flat to the ground when doing the splits in heels.
  • Front leg slides on the outside edge of the foot.
  • Back leg slides on the inside edge (on the big toe) of your foot.
  • This way the heels will stay out of your way.

For any reader who is trying to conquer the splits for the first time. Follow the Step-By-Step Instructions:

1. The Warmup


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It is vitally important to warm up your muscles before you start conquiring your splits! Squads, burpees and even simple rope jumps should get your muscles going. There is no need to do a lot of sets, but definitely quite a number of repeptitions. The goal is to warm up, and not to get a workout.

2. The Standing Stretches

Forward stretch

  • While standing, place either leg onto a chair (or elevated surface), and be sure to keep it straight
  • Square your hips forward
  • Lean the whole upper body towards that leg
  • Hold the stretch for at least 30 secs.
  • If it’s hard to lean all the way forward at first, take your time lowering.
  • Remember, being able to touch your leg with upper torso and chest will take time, so don’t push too hard!

Side Stretch

  • While standing with the same leg being on the same chair, rotate sideways
  • Lean with the same side as the elevated leg towards that leg
  • Go as far as you can, without pain.
  • Hold for at least 30 secs.

Plié The Stretch

  • Going back and forth between the front and side chair stretches you can add a tiny plié during the stretch
  • Be sure to do it within your comfort level, and only push as far as you can
  • Be sure to notice a slight outside rotation of the standing foot

Glut Stretch

  • Rotate the whole leg inside, so that knee is facing outside and you can see the sole of your foot
  • Be sure the knee is bent
  • Lean forward and hold the stretch for 30 sec

Switch Sides, and repeat the same thing with the other leg.

3. The Floor Stretches

The Semi-Split Stretch (LEG)

  • Front leg forward and straight in front
  • Back leg bend in the knee and placed behind
  • Lean towards your leg, to your best ability
  • Hold the stretch for at least 30 seconds

The Semi-Split Stretch (CENTER)

  • While being in the same stretch position, shift the upper body to the center
  • Work your way down through the lean forward. You can start by supporting yourself on the elbows
  • If you feel like you can go more, try lie down on your chest
  • Hold the stretch for at least 30 seconds

The Semi-Split Stretch (BACK)

  • While being in the same stretch position, shift the upper body back
  • Work your way down through the lean backwards. You can start by supporting yourself on the hands
  • If you feel like you can go more, try going onto your elbows or even lying down on your back
  • Hold the stretch for at least 30 seconds

The Semi-Split Stretch Leg-Tucked-In (LEG/CENTER)

  • Front leg forward and straight in front
  • Back leg bend in the knee tucked in
  • Lean towards your leg, to your best ability
  • Hold the stretch for at least 30 seconds
  • Repeat the same process toward the center

Switch Sides, and repeat the same thing with the other side.

Both Legs Forward Stretch

  • Both legs forward and straight
  • Lean forward to your best ability
  • Hold the stretch for at least 30 seconds

Flex & Point Toes Stretch

  • Increase the productivity of your back calve and thigh muscles stretches by pointing and flexing the toes
  • Both flexing & pointing your toes is being done with your upper body leaned forward
  • Hold the stretch for at least 30 seconds for each flexion and pointing of your toes

Ease Your Way Down Into The Split

  • By standing on one knee and having the other leg in front of you, start spreading legs into the split.
  • Don’t rush! TAKE YOUR TIME!


Exclusively for Dance Comp Review