How to do the Side Splits for Freakish Flexibility
I recently wrote an article about how to master the front splits for freakish flexibility.
You can read about it here:
Today I’m going to take it a step further and show you how to master the side splits. Please note that you should first be able to master the front splits before embarking on this routine. It will help you develop the entry-level hip and hamstring flexibility needed to safely get into many of the positions needed for side splits training.
You can follow-along to the front splits stretching streaming workout video here:
Whether you have a history of tight/injured groin (adductor) muscles or you want to hit the side splits on top of a tall building like Jean Claude Van Damme, this routine will get the job done.
I also highly recommend that you foam roll or self-massage your inner and outer hips and thighs before you stretch them for best results. This will help knead out any knots, adhesions, or scar tissue that will prevent the muscles from stretching to their full length.
Here’s how it works:
- It’s best to have a pad ready for your knees and to wear heavy socks on a sliding surface if possible.
- This is ideally done post-workout, immediately upon waking or before bed.
- Perform at least 3x/week for best results.
- Use a continuous 60-0 interval for 10 total rounds (10 minutes) with no rest between movements.
- Outlined below are the 5 critical hip, hamstring and groin stretches that prepare you to master the side splits:
1.) Side Split Kneeling Adductor/Groin Stretch L/R: Move from static to 3-way int/ext. hip rotation
2.) Seated Seated Straddle Hamstring Stretch- L/R: Focus on pulling toes back and straight up
3.) Seated Straddle Groin Stretch- Move from tall to bent-over position for road kill splits or face wall for better positioning
4.) Side to Side Split Switches- Move from straddle splits to front splits and back, then from side splits to front splits and back
5.) Assisted Side Splits Stretch- Regressive assistance: fingertips/fists/palms on floor to arms at side to arms overhead
Now you know what stretches to do but that still may not be enough for you to progress fast enough to keep you engaged in the process. That’s why I’ve shot a streaming follow-along routine where I show you some advanced stretching techniques that address proper breathing, tempo, and muscular activation to enhance your flexibility faster than you ever thought possible.
To follow-along with me as I demonstrate and coach you through this entire sequence, please click the link below:
If you commit to this routine I personally guarantee you that within several months (or even several weeks) the elusive side splits will be within your reach.
That being said, I still don’t recommend that you try doing this while being perched upon a tall building.
PS- Become a FREE member to StreamFIT.com to access streaming workout videos on web, mobile, and tablet:
Tags: adductor, exercises, Fitness, flexibility, foam roll, front, glutes, groin, hamstring, hip, hip flexor, Jean Claude Van Damme, self-massage, side, splits, StreamFIT, streaming, stretches, stretching, Training, videos, workout