stretching routine for the split

[Grandioso]

Hey guys.

I don't think my stretching routine is the best, so I'd like to ask somebody who can do the splits for some advice.

Here's what I do :
I have 3 weight lifting trainings and 2-3 martial arts trainings a week.
On MA trainings I usually only do dynamic stretching - leg raises before training (after warmup). On WL training days I usually do static stretching after workout while still warm.

What do you think I should change ?

[Grandioso]

Jeez, so much answers...
Thanks :D

[Van Zandt]

Sounds like you're doing things in the right order at least.

Have you tried isometric stretches?

[Grandioso]

Yes, I've tried isometrics. But I must be doing them wrong, because when I go as low as possible (side split), and tense as I'm supposed to, I can't go any lower (after the tension).

btw the past few days my left leg started to hurt when streching. It's not the typical stretching pain, neither muscle soreness. What the heck is it then ? :D
btw2 I had an injury, but it was the right leg, which is absolutely pain-free :)

[47MartialMan]

Mild warmups-exercises, before a stretch to get the core temp up. Stretching to some, is considered a warm-up, but for others, they need to do a warm up before stretching.

Also, make sure your body is fully hydrated

[Van Zandt]

The fact you can't get any lower is a sign that you've hit your max flexibility limit (for that stage of training at least). When that happens, focus on making strength gains. Tense harder, or longer, or both. Eventually the increase in strength will translate into an increase in flexibility.

Where (exactly) on your leg does the pain occur? What stretch are you doing when it occurs?

And stretches - even isometrics - can be done without a warm up.

[Grandioso]

It's in the upper hamstring, under my ass :)
Hurts when I'm throwing high kicks, or leaning (forward) towards the left leg (not bent, ofc)

[mjn]

It's in the upper hamstring, under my ass :)
Hurts when I'm throwing high kicks, or leaning (forward) towards the left leg (not bent, ofc)

the gluts area?

Had a sports massage?