Side Split

These notes combine advice from 15 reviewed passages across 7 workouts.

Overview

Side-split work is used to stretch the lower areas along the side of the leg. Practice can include a straight-front-leg half split, bent-leg positions, and controlled transfers between sides, with different cues for each variation. [7] [8] [9] [12]

Terminology

In the terminology used here, the middle split opens the legs laterally and remains distinct from the side split. The middle split was also judged more difficult in this training context. [1] [2]

Straight-front-leg variation

In the half side-split drill, keep the front toes active and focus especially on engaging the knee. Widen the stance as much as the position allows, rise to change sides, and lower slowly. Place the inner sides down together during the descent. Once down, keep the front leg long and straight and hold the torso upright while posing. [9] [10] [11]

Bent-leg variations

In another alternating variation, begin with the feet apart and lean to one side. Let one leg bend and allow the back leg to bend slightly. Sit fully back into the bent side while keeping the leg separation as wide as possible, then rise and repeat on the other side. [12] [13]

Related strength progression

The difficult progression associated with this practice is used to strengthen the core and sides and as specific preparation for flare. [4]

A chair can serve as a lower-level option. Begin practicing even when full completion is beyond the current level. [3] [4]

Draw one foot toward yourself while opening the other. Use the assisting leg only for light support rather than placing all your weight on it. Study the starting and ending positions separately to understand the balance transition between them. [5] [6]

Sources

1. 2024-01-18, 5651.2-5655.8s

Workout: workout:2024-01-18

Passage: passage:2024-01-18:002029-002033

2. 2024-01-18, 5686.1-5687.4s

Workout: workout:2024-01-18

Passage: passage:2024-01-18:002044-002044

3. 2024-10-22, 2829.1-2836.3s

Workout: workout:2024-10-22

Passage: passage:2024-10-22:001075-001076

4. 2024-10-22, 2850.8-2868.8s

Workout: workout:2024-10-22

Passage: passage:2024-10-22:001085-001091

5. 2024-10-22, 2939.3-2946.4s

Workout: workout:2024-10-22

Passage: passage:2024-10-22:001110-001114

6. 2024-10-22, 2954.5-2999.4s

Workout: workout:2024-10-22

Passage: passage:2024-10-22:001117-001129

7. 2025-02-09, 4425.6-4434.4s

Workout: workout:2025-02-09

Passage: passage:2025-02-09:001373-001376

8. 2026-06-18, 827.5-844.1s

Workout: workout:2026-06-18

Passage: passage:2026-06-18:000271-000275

9. 2026-06-21, 728.1-754.8s

Workout: workout:2026-06-21

Passage: passage:2026-06-21:000226-000235

10. 2026-06-21, 758.5-777.0s

Workout: workout:2026-06-21

Passage: passage:2026-06-21:000238-000245

11. 2026-06-21, 801.1-813.9s

Workout: workout:2026-06-21

Passage: passage:2026-06-21:000255-000260

12. 2026-06-30, 1297.7-1308.6s

Workout: workout:2026-06-30

Passage: passage:2026-06-30:000299-000305

13. 2026-06-30, 1316.8-1330.5s

Workout: workout:2026-06-30

Passage: passage:2026-06-30:000311-000319