Side Splits
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.
Side Splits - the correct execution
- Make sure the surface is slip-free and firm
- Do the splits as far as possible
- Support yourself on your hands
- Make sure your spine is upright
The exercise Side Splits is intended to be used as a mobility exercise.
Which muscles are trained by Side Splits?
Primary trained muscles for Side Splits
Glutes - The gluteus maximus is the large muscle in your buttocks. It is important for extending the hip, moving your leg backward, and stabilizing the hip joint.
Hamstrings - The hamstrings are muscle groups located at the back of your thigh. They help you bend your knee and extend your hip.
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Alternative variants of Side Splits:
Active Side Splits Hold
The active split goes beyond passive stretching by requiring targeted muscle activation, particularly in the adductor muscles. Unlike the passive split, where the stretch is purely relaxed, the active split combines flexibility with strength and control. The position is maintained solely through muscle engagement, without any external support.
Active Side Splits Hold - the correct execution
- Make sure you are standing on a non-slippery and solid floor
- Go as deep as you can in the lateral splits
- Feet point forward
- Tighten your thighs and gluteal muscles to the maximum
- Make sure your spine is upright
- Do not let your pelvis move forward or backward
Split Slides with gym rings
Split Slides with gymnastic rings are an extremely advanced variation, similar to Cossack Squats. Like the active split, this mobility exercise trains full muscular control throughout the entire movement. It requires a high level of strength, stability, and flexibility, making it ideal for advanced athletes aiming to further enhance their mobility and control.
Necessary equipment
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Split Slides with gym rings - the correct execution
- Start in a kneeling position
- Place the sole of your left foot in the ring
- Extend your leg to the side
- Activate your left thigh to the maximum to stabilize your knee
- Push your left leg outwards as far as possible
- Pull your leg back to the starting position
Split Twist
The Split Twist is an unconventional exercise that adds a rotational movement to the classic split position. It involves controlled transitions between the front split and the side split. This dynamic variation engages the entire thigh and hip musculature, enhancing both flexibility and control in these areas.
Split Twist - the correct execution
- Go as deep as possible into the splits
- Support yourself on your hands
- Turn your upper body to one leg
- Rotate your hips
- Now change sides and support yourself sufficiently on your hands
- Rotate your feet and switch between forefoot and heels
- Each side counts as one repetition
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