Description:

This video summarises important side split facts.

Anatomy:

Side splits are all about what’s happening between the femur and the hip acetabulum.

Hip joints come in all shapes and sizes, the orientation of the thigh relative to the hip socket
impacts our depth potential. For most people the legs won’t be perfectly sideways relative to the
hips, no problem.

Regardless of anatomy, a calves to floor side split is a realistic end goal for most people.

Gaining deeper side splits isn’t only about adductor flexibility and strength. The hip flexors and
the hip abductors play a supplementary role. The muscles on the top of the thigh and side of the
hip are the antagonists, the opposing muscles. Hip flexor strength is needed for anteriorly tilting
the pelvis. Hip abductor and external rotator strength is needed for actively straddling the legs
apart. Collectively, these supporting muscle groups are responsible for contracting and pulling
us deeper into the side splits.

Technique:

Here’s a step by step form checklist for side splits.

Anterior Pelvic Tilt – Creates space for the femur to abduct freely in the hip socket.
Hips Back – Reduces boney restriction and allows increased ROM.
Chest Up Posture – Reinforces correct lower back and pelvis alignment.
Feet Flared Out – Use a position which is comfortable relative to stance width.

Exercises:

The adductor muscles insert at different points on the thigh or knee.

Training both straight and bent leg adductor exercises is key. Doing so targets all adductor
muscles and functions at different leverages. Combining hip and adductor mobility is a powerful
combination for progress.

Weak links are isolated alongside improving the side split as a whole.

How Long Does it Take?

It’s going to take around 12 to 18 months to notice significant improvements in side split mobility.
The journey won’t happen overnight as we’re increasing strength at length, a more challenging
process than passive flexibility alone. Be patient and remain consistent to allow time for the
tendons around the knee and hip to acclimate. Rushing the process is a recipe for injury which
seriously delays progress.