8 MIN STRETCH FOR SPLITS - how to get your front splits / No Equipment I Pamela Reif

who's joining a 30-day challenge? Let's slideeeee into the New Year with an elegant split haha. Let's do this routine every day (maybe even 2x) and fingers crossed we can get our splits fast! / Anzeige
So: I USED to be able to do them. And then I stopped stretching and I totally lost it :D but I remember: it loved the feeling & the simple fact that "I can do the splits" lol.
Those stretches are fully targeted on hip mobility, hamstring & thigh flexibility. This is necessary to slideeee into a front split.
Who's joining my challenge? You can use #PamMakesMeSplit to share your progress with me!
You can do this after any kind of workout, as a wake-up stretch in the morning or before yu go to bed :) there is no "wrong" timing here.
No Equipment needed. Just prepare a soft surface like a yoga mat or towel :)
▸ You can find free WORKOUT SCHEDULES on my Instagram Channel. I saved them in my highlights.
➞ Instagram pamela_rf
▸ use #PamelaReif if you want me to see your workout pics and videos!
▸ You can always find ALL SONGS in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc. ♥︎
1. Sara Kays - Remember That Night? 0:00 - 3:45
2. MAY-A - Apricots 3:46 - 6:56
3. Forest Blakk - If You Love Her 6:57 - 9:39
Business Contact:

When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Pamela Reif will not be responsible or liable for any injury or harm you sustain as a result of this video.


  1. Pamela Reif

    Pamela Reif

    2 mesi fa

    who's in for a 30-day challenge? Fun Fact: I was even DREAMING about gracefully sliding into the splits haha. It was the nicest feeling ever 😂😂 I was just walking around the house - splitting my way through the rooms. That's one of my goals for 2021!!

    • Jenna


      3 giorni fa

      Did you get your splits yet Pamela??



      8 giorni fa


    • Sp. Dave

      Sp. Dave

      24 giorni fa

      Oh man I felt parts of my body that I haven't felt before during these stretches. Screaming f**k while I try to grab my leg in the back 🤣🤣glad I was able to do it though

    • Sp. Dave

      Sp. Dave

      24 giorni fa

      Hehe I also want to do splits in 2021 so glad I found this video. It'll probably take me a bit longer but I'll get there

    • Σαββιδου Σοφια

      Σαββιδου Σοφια

      29 giorni fa

      Ι 👍👍👍👍👍💋💋💋💋💋💋

  2. Shahd Alamoudi

    Shahd Alamoudi

    56 minuti fa

    I promise myself, I’ll do this everyday and I’ll come when I made it💪🏻 don’t give uppppppppppp plz

  3. MY Dream World

    MY Dream World

    Ora fa

    Your body is nearly perfect

  4. MY Dream World

    MY Dream World

    4 ore fa

    I'm not proud, but it's really easy.

  5. MY Dream World

    MY Dream World

    5 ore fa

    It was easy peezy for the first time only.

  6. anonym anonymer

    anonym anonymer

    16 ore fa

    Everyday? Ok, this is hard, but i try: 1. ✔ 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. 17. 18. 19. 20. 21. 22. 23. 24. 25. 26. 27. 28. 29. 30.

  7. Amel Ait izem

    Amel Ait izem

    20 ore fa

    I Love it thanks..! I feel my bonds brune 😻😻🧡

  8. Ritoja


    Giorno fa

    So... Should I do it for just 8 mins daily or for as long as I can do in one day?

  9. imran ghazi

    imran ghazi

    Giorno fa

    Well i am gonna try this for a month or till i achieve my results that i want maybe 2 or even 1 month but let's give it a chance i will update it k. Day 1: done (it hurts alooooooootttttttttt when u literally start doing it but after that it is okay i guess alittle or alooooooooooooooottttt more flexible but idk the pain depends on your flexibility so ye) Day 2: done

  10. ND 13

    ND 13

    Giorno fa

    Omg i did it in 3 weeks i am now already on the ground but i need to do it another 3 weeks to be more flexible do it guys the results are amazing

  11. niemand iemand

    niemand iemand

    Giorno fa

    Omg I do this like 10 times every week and sometimes I do other work outs and than it's so weird to see you in a different outvids! Ps I almost got my split after 2 months but I can sing along to the song(s) so that's something...

  12. JuSo Art

    JuSo Art

    2 giorni fa

    It's crazy I do these stretches twice in a row each day for 5 days now. The first time I thought it would take me weeks to manage to get my heel to my butt in the pigeons pose and to touch my elbows to the floor but I managed to do both today

  13. Zach4444


    2 giorni fa

    Don't mind me, just a casual male strolling around wondering how long it'll take me to split 😌😌😌

  14. ItsOnlyHaya!


    2 giorni fa

    The pain is the weakness leaving ur body :)

  15. Yasmine Wiggers

    Yasmine Wiggers

    2 giorni fa

    After 2 month’s still can’t do it I am like 20cm above the ground.....

  16. Indiestripper


    2 giorni fa

    I have never felt a burn in the front of my thigh like the one I felt from those pigeon pose foot holds!!!

  17. Aaira Katoch

    Aaira Katoch

    2 giorni fa

    Okay so I want to achieve spilts and I’m gonna take up this challenge: ✔️Day 1: Oh god it hurts so much but after doing the workout I feel more flexible ✔️Day 2: The exercises hurt a little less and were a little easier to do

  18. Pasion2025


    3 giorni fa

    I’m gonna see what happens if I do this everyday 😅 Day 1: ✅ first day is finished! My legs are basically dead now and I couldn’t even do all the stretches right 💀🤚🏼 Day 2: ✅ second day, done! Somehow it hurt more than yesterday 🥲 Day 3:✅ (I’m updating on day 4 bc i forgot to edit my comment for day 3) Day 4: ✅ i see improvement actually! No splits but I’m getting more flexible and I can almost do all of the poses 😌

    • alex _

      alex _

      3 giorni fa


  19. Reese Dodd

    Reese Dodd

    3 giorni fa

    this is the best routine ive ever done and, believe me, ive been looking for years!! its so fun yet so effective and that music choice was perfect!! ❤

  20. Ditto Hehe

    Ditto Hehe

    3 giorni fa

    I’m not flexible AT ALL. Literally the widest I can do is /\ and I’m so sad abt it. My knees won’t get straight and I’m so mad please help

  21. Mayeesha Farzana

    Mayeesha Farzana

    3 giorni fa

    Check list, I will try to do this exercise twice a day(hope so).. Day 1: ☑️☑️ Day 2: ☑️☑️ Day 3: ☑️☑️ Day 4: ☑️❌ Day 5: Day 6: Day 7:

  22. hana ree

    hana ree

    3 giorni fa

    I cant find my comment so I writing again 01)✅ 02)✅ 03)✅ 04)✅ 05)✅ 06)✅ 07)✅ 08)✅ 09)✅ 10)✅ 11)✅ 12)✅ 13)✅ 14)✅ 15)✅ 16) 17) 18) 19) 20) 21) 22) 23) 24) 25) 26) 27) 28) 29) 30) Result :

  23. LG L

    LG L

    3 giorni fa

    Day 2 ok

  24. *RandomRainbow*


    4 giorni fa

    Definitely trying this! DAY 1 okay so I used to be able to do them easily not it hurts so much because I haven't done the splits in a year

  25. omg


    4 giorni fa

    after 52 seconds: but I can't put my elbows on the floor while doing that...

  26. Antigoni K.

    Antigoni K.

    4 giorni fa

    What about a video with stretches for the middle split as well?🤩

  27. Denise M

    Denise M

    4 giorni fa

    I’m starting today!! I’m gonna do this every morning!

  28. Daniela Ozoráková

    Daniela Ozoráková

    4 giorni fa

    Please, tell me I’m not the only one who just can’t put the elbows on the floor 🥺

    • Sp. Dave

      Sp. Dave

      4 giorni fa

      This was hard to do, I can do my right but left is hard but getting better with practice

  29. bernicee


    5 giorni fa

    hello!! i’ll be writing my improvement for each day here! i’m not flexible at all soooo ✅ day 1 - burns like a bitch i think i almost passed out HAHAHAH ✅ day 2 - improving, still feel abit of burns but it is definitely getting lesser! ✅ day 3 - am able to do most of the exercises now, feeling more flexible but still have abit of burns, can already see improvement ✅ day 4 - still hurts but am able to stretch my hand is and its almost reaching my toes!! feel more flexible ✅ day 5 - idk why but it suddenly hurt way more today than yesterday but oh well ✅ day 6 - just got my period but i did it anyways, yay i can finally reach my toes on my right ✅ day 7 - one week has passed, pretty happy as im actly more flexible now, still not able to do the splits but i’ll keep doing this workout! day 8 - day 9 - day 10 - day 11 - day 12 - day 13 - day 14 - ........

  30. Lily Gaugh

    Lily Gaugh

    5 giorni fa

    My mom is forcing me to do cheer for high school😭 I am not flexible

  31. Jaci Ku

    Jaci Ku

    5 giorni fa

    Where can I find this Sweatshirt?😩

  32. Ram Sharan singh

    Ram Sharan singh

    5 giorni fa

    God you're so pretty though

  33. random person

    random person

    5 giorni fa

    Day 1 : ✅

  34. Global Ponderings

    Global Ponderings

    5 giorni fa

    Week 2 let’s go!!

  35. La_monkeyz


    5 giorni fa

    My progress: Let’s see if I stay consistent, Week 1: I’m sweating, I’m shaking, form is ass Week:2

  36. Enigma Anna

    Enigma Anna

    6 giorni fa

    Pretty sure I injured myself. Went in super motivated after the happy dance workout and forgot that I am not flexible at all. Now my leg hurts. 🤦🏽‍♀️🧠

  37. LilKatie


    6 giorni fa

    Everyone doing the stretches Me: omg nice walls 😂

  38. Rama Alesso

    Rama Alesso

    6 giorni fa

    Day 1 ✅

  39. Left Hand mechanical Inc.

    Left Hand mechanical Inc.

    8 giorni fa

    thank you for this video!

  40. razia sarfraz

    razia sarfraz

    9 giorni fa

    Who faced nercosis on tighs??😓😓

  41. RA RA

    RA RA

    9 giorni fa

    I haven't done a split leg for 4-6 months. (I used to flexible) I do this for 3 days. I almost split my leg again. 😍😍😍

  42. Sadie Rose

    Sadie Rose

    9 giorni fa

    i did that first stretch for two seconds and verbally said “never mind”

  43. Aleena Janar

    Aleena Janar

    9 giorni fa

    I luv the songs in here!

  44. Cahide Arslan

    Cahide Arslan

    9 giorni fa

    I can do all of these poses and still I can’t do a split (=•_•=)

  45. Eliza Bereczki

    Eliza Bereczki

    9 giorni fa

    I don't know how, but I got my splits in 3 days.. im suprised...

    • the creeper

      the creeper

      7 giorni fa


  46. Hannah


    9 giorni fa

    This is the most painful thing i have done in a long time

  47. Bianca


    10 giorni fa

    I love this's just perfect...the perfect way I wanna work out ❤️

  48. Larissa Neddermeyer

    Larissa Neddermeyer

    10 giorni fa

    Danke Pam 😊! Ich habe endlich geschafft Spagat zu machen 🤩😁.

  49. Kyhra van den Bergh

    Kyhra van den Bergh

    10 giorni fa

    Tank you so much 😁😁😁

  50. Rose Black

    Rose Black

    10 giorni fa

    I wonder how many of these view are mine lmao

  51. Annie Badiru

    Annie Badiru

    10 giorni fa

    I loveeee this split routine!! Currently on day 6, and the songs make me want to do it even more. I especially love the last song so muchhh 💕💕💕💕

  52. Laura Brown

    Laura Brown

    11 giorni fa

    In Modern Living Room Everyone Using "SoundProof Curtains" That Stops Outside Noise by 80% (25 Db) Tested. Check Here:

  53. Jaicyn Wilson

    Jaicyn Wilson

    11 giorni fa

    Tell me why I did this for 3 days and got my split down💀

  54. Lola Marcos

    Lola Marcos

    11 giorni fa

    did this everyday for a little less than a month, and finally got my splits! good luck to anyone trying, you got this

  55. Katarina Nikolic

    Katarina Nikolic

    12 giorni fa

    i did evrrything in vid now lets try splits wish me luck i will need it

  56. hosein jalalvand

    hosein jalalvand

    12 giorni fa

    you are legend new subscriber🙌🏻

  57. Lovemuffin Pie333

    Lovemuffin Pie333

    12 giorni fa

    might as well write my progress here so I don't lose motivation haha Day 1:✔️Hurts like hell , can't even touch my toes Day 2: ✔️Still hurts, the Pigeon pose with thighs really killed me, did it twice Day 3: ✔️ My Quads are actually feeling stretchier, they hurt less. Hamstrings are still way too tight, ouch :( day 4: ✔️ After studying all day, i feel like i lost all progress lol. Hamstrings are still tight but after doing this 3 times they feel better

  58. Naomi


    12 giorni fa

    I'll be updating:) btw i do it twice a day 1. I'm not flexible lmfao it hurts 2. Still hurts 3. Hurts a little less but imma keep going 4.barely hurts anymore im so happy! 5. Some things hurt but just a tiny bit, but im still far away from my splits 6.same as yesterday 7. Kinda loosing Motivation but not giving up! 8. Took a day off because I had no energy to do that heh- 9. Couldn't do it today I had no motivation and had to do homework sry

  59. CozyChlosé


    12 giorni fa

    Please make this video downloadable 🙌

  60. OMO OMO


    12 giorni fa

    i can do the front splits now, (I can stay in the splits for only like 2 seconds but still) I used to be able to do them as a kid and then I got sad for a couple years and didnt do any physical exercise except walking so Im really excited about this (Ive been doing these stretches for a month not regularly)

  61. Kawaii Louise

    Kawaii Louise

    12 giorni fa

    Man I can do like... nothing wtf

  62. Shruta Kirti

    Shruta Kirti

    12 giorni fa

    My body cracked like that of a 70 year old 🌚✌️

  63. Chef Turtle

    Chef Turtle

    13 giorni fa


  64. kittywastaken


    13 giorni fa

    I'll come back soon and edit this when im finally flexible

  65. Elza


    13 giorni fa

    I'm starting today!! I can hardly touch my toes. Hope I'll be consistent and get it soon! 😃 Send motivation.. I'll be updating everyday 😇! I

  66. cc


    13 giorni fa

    This made me cry

    • cc


      13 giorni fa

      Literally how am I this inflexible wtf

  67. Avatar Kyoshi

    Avatar Kyoshi

    13 giorni fa

    Before two days I did my first splits. I started this on 28th of december. It took me 1 and a half months but it was totally worth it. I couldn't be happier. This feeling is amazing. Thank u so much Pam! :) (btw I can do the splits with my right leg pointing forwards. I still have to learn it with the left leg.)

  68. Ele


    13 giorni fa

    8 min are far from accurate if you want to learn the split. First of all, you need to warm up to avoid injuries and you should hold the streaches for 1,30 min so its really effective



    14 giorni fa

    Thanks for the video😊😊😊

  70. Phoebe


    14 giorni fa

    feb 20: ✔️

  71. Unilover. Just to watch YouTube!!!

    Unilover. Just to watch YouTube!!!

    14 giorni fa

    Ok for one she has really long hair and two she has a big house

  72. ND 13

    ND 13

    14 giorni fa

    I can do the stretch easy but i can’t do split how much does it take to get my front split i am also flexible but not that much

  73. Adha J

    Adha J

    14 giorni fa

    Omg it’s been a week now and I’m still confused how she do the first stretch without hand touch to the ground.

  74. Kačka


    14 giorni fa

    Okay but why is nobody talking about those songs? Who hurt her?:(

  75. Sophia


    14 giorni fa

    Du lügst😱 es sind 9min und nicht 8😂

  76. Leo Stoner

    Leo Stoner

    15 giorni fa

    Can men do this?

    • João Schineider

      João Schineider

      14 giorni fa

      I am here for datass

  77. PEJC


    15 giorni fa

    Think I hurt my waist attempting pigeon pose + thigh.....

  78. Karen Lima

    Karen Lima

    15 giorni fa

    I´ve already reached the split. I can hold it for 5sec now haha. And I´m still working on it. Thanks Pamela.

  79. AN. D

    AN. D

    15 giorni fa

    DAY 1- WEEK 1-PLAN: BEGINER FRIENDLY (19/2/2021)

  80. EE NO TA NA


    16 giorni fa

    Thank you, sister ❤

  81. salts


    16 giorni fa

    Thanks for clapping :D man, this hurt so much, bc I went to far with the pigeon thing with thigh Edit: posted this comment three minutes ago. I just now tried a split (I was comfortable to sit in splits two years ago) and omg I- thank you so goddamn much, I nearly started crying out of happiness, I could do both of them 😭

  82. Ava


    16 giorni fa

    updating: Day 1: Hurts, but its good so far Day 2: Already can go way more further than i could before Day 3: I had ballet today, so i hurt a little and couldnt really do the splits. Day 4: Done

  83. cleisse alves

    cleisse alves

    16 giorni fa

    Essas músicas são maravilhosas!

  84. æ - lightryo

    æ - lightryo

    16 giorni fa

    Day 1:✅ Day 2:✅ Day 3:✅ Day 4:✅ Day 5:✅ Day 6:✔ Day 7:✅ Day 8:✅ Day 9:✔ Day 10: Day 11: Day 12: Day 13: Day 14: Day 15: Day 16: Day 17: Day 18: Day 19: Day 20: Day 21: Day 22: Day 23: Day 24: Day 25: Day 26: Day 27: Day 28: Day 29: Day 30: And I will learn to dance WAP :)

  85. Shu Jie

    Shu Jie

    17 giorni fa

    I love stretch day!

  86. Garrett


    17 giorni fa

    I pulled a muscle 2 mins in I’m over it

    • keira


      16 giorni fa

      make sure u warm up before stretching !

  87. Sean Christoffel

    Sean Christoffel

    17 giorni fa

    I’m just trying to do this for a better wrestling 🤼‍♀️ career

  88. Vania Farmer

    Vania Farmer

    17 giorni fa

    Pamela is crazy yall ain't nobody bends like that edit: apparently I can bends like that

  89. Anna Schablauer

    Anna Schablauer

    17 giorni fa

    wie heißt das shirt was du da trägst oder wo kann man das kaufen🤩

    • Anna Schablauer

      Anna Schablauer

      16 giorni fa

      @Wiebke ja danke hab’s nirgends im internet gefunden aber trotzdem vielen dank!

    • Wiebke


      16 giorni fa

      Also es ist auf jeden Fall von Puma. Denke zwar dass du das schon selber gesehen hast aber vielleicht ja nicht 🤷🏼‍♀️☺️

  90. Regina


    17 giorni fa

    commenting this so I have *motivation* Day 1: My hamstrings are tight wow Day 2: Still tight. Lol, you thought there was gonna be progress after one day? Day 3: Okay I totally forgot about this cause I was moving, but I'm back a week later and stuff actually does feel easier. It's a little painful, but I'm def a bit more flexible. Day 4: It's two weeks later, so at this point, this is just me keeping track. I've been stretching a little bit in the morning and at night and honestly have seen a difference. Gonna try getting more serious about doing this everyday.

  91. Himani Haldar

    Himani Haldar

    17 giorni fa

    In the end I was expecting her to do the split

  92. Tangi Kambonde

    Tangi Kambonde

    17 giorni fa

    Just started with these a few days ago, my first 2 days my legs were shaky like jelly, on my 4th day im wayy more steady and relaxed. Will update after a week

  93. taraaa


    18 giorni fa

    lmao reading all these comments im actually not too inflexible like i tought hahahhah loved this btw :)

  94. Taxs Tb

    Taxs Tb

    18 giorni fa

    I've never seen a stretch that is harder than the workouts....i couldn't do it

  95. Pooja Chaudhary

    Pooja Chaudhary

    18 giorni fa

    Day 1: done

  96. viany beron

    viany beron

    18 giorni fa

    It's hurt ouc😢

  97. iam azalea

    iam azalea

    18 giorni fa

    im donee and i love it, makes me realize that im not that stiff as i thought to be haha it lessen the soreness, love it. Thanks pam!

  98. Darius Man of hustle

    Darius Man of hustle

    18 giorni fa

    Why does it say Werbung?

  99. I BLINK for •B•L•A•C•K•P•I•N•K•

    I BLINK for •B•L•A•C•K•P•I•N•K•

    18 giorni fa

    Why the songs😭

  100. Sen Raj

    Sen Raj

    18 giorni fa

    Very flexible

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