Side Split

Side Split

The Side Split is a dynamic exercise that primarily targets the muscles of your lower body, particularly the inner thighs, hip flexors, and glutes. This exercise is an excellent choice for anyone looking to improve their flexibility, increase their lower body strength, or enhance their overall athletic performance. To perform the Side Split, you typically start by standing with your feet wider than shoulder-width apart. From here, you gradually lower your body down into a deep squat while keeping your feet parallel and your toes pointed forward. As you descend, it's crucial to maintain proper alignment by ensuring that your knees are tracking over your toes and your back remains straight. This exercise can be modified in various ways to suit different fitness levels and goals. For beginners, using a wider stance or placing your hands on a stable surface for support can make the exercise easier. On the other hand, advanced practitioners can try adding resistance by holding onto a dumbbell or kettlebell to challenge their strength and stability. Aside from its physical benefits, the Side Split can also help improve your balance, coordination, and overall body awareness. It engages multiple muscle groups simultaneously, forcing them to work together, which can translate into better functional movement patterns in your daily life. Remember, the Side Split is a demanding exercise that requires proper form and technique. It's always essential to warm up your muscles before attempting this or any other intense workout. Listening to your body and knowing your limits will ensure a safe and effective workout session. So, add the Side Split to your routine and reap the numerous benefits it offers for your lower body strength and flexibility.


  • Start by standing with your feet wider than shoulder-width apart.
  • Shift your weight to one side, bending that knee and keeping the other leg straight.
  • Keep your hips and shoulders facing forward as you lower down into a side lunge position on one side.
  • Pause for a moment, feeling the stretch in your inner thigh.
  • Push through your bent leg to return to the starting position.
  • Repeat on the other side, alternating between left and right.

Tips & Tricks

  • Stretch before and after the workout to improve flexibility.
  • Gradually increase your range of motion to avoid injury.
  • Engage your core muscles to stabilize your body during the exercise.
  • Practice deep breathing to enhance relaxation and reduce tension.
  • Use a yoga block or a folded towel to support yourself if you are not able to fully reach the ground.
  • Maintain proper posture by keeping your back straight and shoulders down.
  • Avoid bouncing or jerking movements, instead perform smooth and controlled motions.
  • Stay consistent and practice regularly to improve your side split over time.
  • Listen to your body and don't push yourself too hard. Respect your limits and take breaks when needed.
  • Stay hydrated and fuel your body with a nutritious diet to support muscle recovery and growth.


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