Side Split
Stretch for flexibility and balance! Work towards a full split gradually and safely.
The Side Split mainly works the hip adductors (inner thighs) and hip abductors (outer thighs), with help from the hamstrings and quads. No equipment needed: it uses just your bodyweight.
Side Split Muscles Worked
Primary
Slim Inner Thigh (gracilis); Hip Abductor (gluteus medius)
Secondary
Hamstrings; Quads (quadriceps femoris)
Side Split Variations and Alternatives
How to do the Side Split
Begin in a standing position with your feet together.
Gradually slide your feet apart sideways while keeping your torso upright. Use your hands for balance by placing them on the ground as your legs extend outward.
Continue to extend your legs out to the sides until you reach your maximum stretch. Ensure that your toes are pointing forward or slightly outward and your knees are not bending.
Lower your hips towards the ground as far as flexibility allows, without forcing the position. Keep your back straight and chest lifted to prevent rounding through the spine.
Once you've reached your lowest point, hold the stretch for a desired duration, usually between 15 to 60 seconds depending on your comfort and flexibility level.
To exit the stretch, carefully walk your hands toward your body and gradually bring your feet together to stand up, or alternatively, sit down on the ground and bring your legs together from a seated position.
Please note: The side split is an advanced flexibility exercise and should be approached with caution, especially if you have not performed such stretches before. It is important to warm up adequately and progress slowly over time to avoid injury.
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Side Split FAQs
What muscles does the Side Split work?
The Side Split mainly works the hip adductors (inner thighs) and hip abductors (outer thighs), with help from the hamstrings and quads. The main muscles are the gracilis and gluteus medius.
What equipment do you need for the Side Split?
None. The Side Split is a bodyweight exercise, so you can do it anywhere.
What are some Side Split variations and alternatives?
Similar exercises include the Chest to Split Wall Middle, Side-To-Side Garland Pose, Split Single Stretch and Squat to Straddle.
Training calculators
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