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How to prevent your legs from getting hurt from the splits
Improve flexibility.
To prepare your body for this new position, you'll first need to work on improving your flexibility. Try focusing, primarily, on the muscles in your lower body.

pick from the following.
[I] Try keeping a running shoe set to change the length of your running shoe. For example, try standing with your feet shoulder width apart, with your feet slightly wider apart.;
[II] This can help prevent the risk of injuring yourself while doing the splits in hand, which occurs when your core is lower than your legs. Practicing these new exercises before trying them is helpful for increasing flexibility during a split or long period of time.;
[III] Improved flexibility in the hips, quads and hamstrings is the primary goal, as you prepare to do a split. There are many different ways to improve flexibility including yoga and stretching.;
[IV] When you're focusing on stretches, think about these muscles : The arches of your feet, right about your knees. The palms of your hands, left about 10% of the way behind your head.;
[III]