Side Split Workout Plan

Side Split Workout Plan

This workout plan will help you achieve the side splits. Make sure you warm up muscles and joints before you start stretching. Find more stretching instructions at stretching main.



  • First of all, check out the side split instruction and learn how to do a proper side split.
  • Do the following exercises before your gymnastics or martial arts training as a part of the warm up. This should take you between 20 and 25 minutes.
    • 10 minutes - Run at a pulse between 130 and 150 bps.
    • 3 minutes - Stretch for the front splits - Stretch your quadriceps, your hamstrings and your calf muscles.
    • 2 x 30 seconds per leg - Wushu Side Stretchkick Stretch
    • 3 x 30 seconds per leg - Half Side Split Stretch
    • 2 x 30 seconds - Forward Bend with Wide Legs
    • 3 x 30 seconds - Yoga Spread Leg Forward Fold
    • 1 x 40 repetitions - Lie down on the back and lift your extended legs vertically.
      Spread your legs towards the floor and then close them again. !!! Slowly !!!
    • 2 x 30 seconds - Side Split Intents (80% of your max flexibility)
      Don't injure yourself on this one.
    • After your martial arts or gymnastics workout do each exercise again. 15 seconds per stretch.
    • Rest 15 to 30 seconds between exercises.
  • 3 times a week, finish this routine with 3 side splits. The second side split intent is a PNF stretch. When you stretch your side split isometrically, try to hold the stretch with the strength of your legs. Lift your hands from the floor so that your leg muscles are stretched and contracted at the same time.
  • Once a week warm up 15 to 20 minutes and then stretch a full hour. Do every exercise at least twice as often as normally. Try to hold some stretches up to 60 seconds. Also do dynamic stretches or kicks in this special side split workout. This day is also to test your max flexibility. If you feel you are less flexible than the last week, you probably overtrained => so lower your training volume and stretch less intensive during the next week.


  • Before you start working on your side split, read the side split tutorial.
  • Take a hot shower or bath after intensive stretching workouts.
  • Stretch in a warm environment.
  • Keep your muscles warm. Run between exercises, do squats or other leg exercises.
  • After the warm up run you can also train your hip muscles with ankle weights rubber bands or cables.
  • If you feel very sore the day after your workout, stretch 5 minutes static in the morning. In the morning you shouldn't stretch further than to 70 percent of your max flexibility.
  • Stop immediately if your hips or your knees hurt.