Side Split
Expert Advice
Warm up your muscles before attempting the side split to prevent injury. Gradually increase the depth of the split over time to improve flexibility without forcing the stretch.
How-to-do Steps
- Stand with your feet together and slowly step your feet apart to the sides.
- Continue to slide your feet apart while keeping your torso upright and your hips square.
- Lower yourself down as far as comfortable, using your hands for support if needed.
- Hold the position for 20-30 seconds, breathing deeply and relaxing into the stretch.
- Carefully exit the split by walking your feet back together or sitting down if necessary.
Track Side Split in FitAI
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Muscles Worked
Side Split primarily targets the Quads, Hamstrings, Calves, Glutes, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads25%
Hamstrings25%
Calves25%
Glutes25%
Equipment
Body Weight
Exercise Type
Stretching
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Side Split work?
Side Split primarily targets the Quads, Hamstrings, Calves, Glutes. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Side Split?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Side Split suitable for beginners?
Side Split is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
