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Enroll Early in Spring Break Camp, Get a Prize Pack

Spring into action! Early enrollment for Spring Break Camp includes a Camp Pac West prize pack. Sign up for three or more days of Spring Break camp in February and get awesome Camp Pac West goodies, including a drawstring bag, lunchbag, and water bottle!

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6 Stretches to Help Work Towards Your Splits

Two gymnastics practicing their splits

2025 is the year for splits!

Working towards your splits? Flexibility takes time, patience, and consistency—but the right stretches can help you get there faster. Whether you’re a gymnast, dancer, or just someone looking to improve flexibility, these six stretches are great for making progress toward your splits.

Warm up your muscles with jumping jacks before you start!

1. Forward Fold

Come into a standing position with your legs straight and zipped together. Maintaining straight legs, reach down to your toes. If able, place flats of palms onto the ground in front of your toes. Hold for 20 seconds, then release and repeat.

Holding this stretch elongates the hamstring muscle and connective tissues, improving flexibility by increasing the muscle’s length over time. This hamstring flexibility is integral for the splits.

2. Forward Kicks

Lay on your back, coming up onto your elbows with your legs straight out in front of you. Then, maintaining straight legs and pointed toes, kick your leg up towards your nose 15 times and switch sides.

This stretch will increase hamstring flexibility and strength hip flexors. It is important for injury prevention and stabilization of your joints when in the splits.

3. Butterfly Stretch

Sit on the floor with your knees bent and the soles of your feet pressed together in front of you. Allow your knees to fall towards the floor. For a deeper stretch, place elbows on knees for a gentle push. Hold for 1 minute.

This stretch will increase hip flexibility by loosening tight hip muscles and improving range of motion.

4. Lunges

Step one leg forward into a lunge position, ensuring your front knee is over your ankle and your back leg is extended straight behind you, with the top of the foot resting on the ground. Keep your chest lifted and your hips square, and place your hands on your front knee. Hold for 1 minute, then switch sides.

This stretch targets the hip flexors and quadriceps of the back leg, which are often tight and will limit the depth of your splits. By elongating these muscles, you create the necessary range of motion in the hips to perform a flat split.

5. Half Split Stretch

From the lunge position, shift your hips back until your front leg straightens and your back leg creates a 90-degree angle. Lower your upper body toward your straight leg, reaching your hands as far forward as possible. Hold for 1 minute, then switch sides.

This stretch isolates the hamstrings and calf muscles of the front leg, improving flexibility and control in your splits. By combining this stretch with the lunge, you balance the flexibility of both the front and back legs, which is essential for achieving a squared and even split.

6. Split

From the half-split stretch position, walk your hands up until they are on either side of your front leg knee. Slowly slide your front leg forward into your splits. Hold at your lowest point for 20 seconds, then slide up into the half split stretch. Repeat 3 times.

Consistency is key to seeing progress with your flexibility! Practicing these stretches multiple times a week and you will have your splits in no time!


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Enroll Early in Spring Break Camp, Get a Prize Pack

Spring into action! Early enrollment for Spring Break Camp includes a Camp Pac West prize pack. Sign up for three or more days of Spring Break camp in February and get awesome Camp Pac West goodies, including a drawstring bag, lunchbag, and water bottle!

Learn more


Shooting for the Stars logo, 2025.

Shooting for the Stars 2025–Feb 22 & 23

Mark your calendars & notify your friends and family – our annual Shooting for the Stars Performance is coming up! We are very proud of your child’s hard work & accomplishments and can’t wait to see them showcase their talents.

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Kids Birthday Parties, Now Booking

Celebrate with action-packed fun! Party activities may include obstacle courses, relay races, trampoline bouncing, tumble-trak hopping, rope swings and age games for all ages. Our staff handles the details so you can enjoy your child’s special day, stress-free!

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Pacific West Gymnastics Promo Products by Your Promo Pros

Pacific West Gymnastics partners with Your Promo Pros for promotional products and campaigns! Connect with your customers and achieve your marketing goals–promote your business with branded products and campaigns. Your Promo Pros will transform your brand and logo into a thoughtful gift for any occasion – company retreats, blood drives, holidays, and more.

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About Pacific West Gymnastics

Pacific West Gymnastics, with locations in Union City and Fremont, is a sporting facility that offers Preschool and Toddler Gymnastics, Boys and Girls Recreational Gymnastics, Trampoline & Tumbling, Girls Competitive Team Programs plus Seasonal & Summer Camp Programs. Request a Free Tour online.

We also do Birthday Parties!

Classes | Teams  | Summer Camp & Seasonal CampsBirthday Parties | Free Tour

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