The side split (also called the straddle split or middle split) is the deepest possible stretch of the adductors, hamstrings, and inner thighs. Achieving full side splits requires consistent practice over months or years. It is a goal pose in martial arts, gymnastics, and dance.
Muscle Group
Adductors, Hamstrings, Hips, Thighs
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Deepest possible adductor and hamstring stretch
- Goal pose in martial arts, gymnastics, and dance
- Dramatically improves lateral hip mobility
- Builds discipline through consistent practice
- No equipment needed
- Impressive flexibility achievement
How to perform
- Stand with feet wide apart in a sumo stance, toes pointing forward.
- Slowly slide your feet apart while lowering your hips toward the floor.
- Keep both legs straight (or with slight bend if needed).
- Continue lowering until you feel a deep stretch in your inner thighs and hamstrings — go only as deep as you can without pain.
- Place your hands on the floor in front of you for balance and to support your weight.
- Hold for 30 to 60 seconds. Breathe deeply and try to relax into the stretch.
- To exit, slowly walk your feet back together using your hands for support.
- Build flexibility gradually — never force the position. Side splits take many months to achieve.
FRONT VIEW
BACK VIEW
Lower Back
Primary
Hamstrings
Primary