The split, specifically the side split or middle splits, requires significant flexibility in the hips and adductors. In this position, both legs are spread sideways from the body. The side split is not only popular in dance and gymnastics but also offers benefits in calisthenics training, as it facilitates advanced skills like the Straddle Planche or the Press Handstand.

The side split is similar to the straddle position, also known as the Pancake. However, in the Pancake, there is an added focus on intensely stretching the hamstrings. Both exercises complement each other well to improve flexibility and mobility.

The Yoga Pigeon Pose (Eka Pada Rajakapotasana), also known as Pigeon Pose or Pigeon Stretch, is a hip-opening exercise that primarily targets the glutes, hip flexors, and lower back. It promotes flexibility and relaxation but can also be performed in advanced variations with deeper backbends or leg stretches. A key aspect of this pose is maintaining proper hip alignment to maximize its effects on the muscles and prevent injuries. This asana is excellent for mobilization and stretching, though mindfulness is essential, especially regarding the knees and lower back.

When performed with the correct technique, the Yoga Pigeon Pose can release tension, improve posture, and deepen your yoga practice. For a more active and intensive variation of the static pose, you can try Pigeon Good Mornings, which add a dynamic movement to further strengthen the muscles.

This stretching exercise primarily targets your gluteal muscles and improves the mobility of your hips and knees. It is especially suitable for beginners in calisthenics and requires no additional equipment.