Side Split

Side Split


This exercise involves stretching the legs apart as far as possible while keeping the torso upright. It helps to improve flexibility in the hips, groin, and inner thighs.

Muscle Group

Equipment Required

Side Split Instructions

  1. Stand with your feet wider than shoulder-width apart and toes pointing forward.
  2. Slowly lower your body down by bending your knees and pushing your hips back.
  3. Stop when your thighs are parallel to the ground or as low as you can comfortably go.
  4. Hold the position for a few seconds, then slowly rise back up to the starting position.
  5. Repeat for several reps, making sure to keep your back straight and your knees in line with your toes.

Side Split Form & Visual

Side Split

Side Split Benefits

  • Increases flexibility in the hips, groin, and inner thighs
  • Improves balance and stability
  • Strengthens the muscles in the legs and core
  • Can help alleviate lower back pain
  • Improves circulation and blood flow to the lower body

Side Split Muscles Worked

  • Inner thigh muscles (adductors)
  • Gluteus medius
  • Tensor fasciae latae
  • Quadriceps
  • Hamstrings
  • Calves

Side Split Variations & Alternatives

  • Side Lunge
  • Side Leg Raises
  • Side Plank
  • Side Shuffle
  • Side Step-Ups