Half Side Split Stretch

The half side split is a stretch that targets the inner thighs (groin area) and hips. Use this stretch as a warm-up for side splits and scissor splits.
Find more stretching instructions and training methods at Stretching Main.

Execution

• Stand with your feet about three shoulder widths apart.
• Lower yourself down onto one leg, keeping the other leg fully extended.
• Place both hands on the floor in front of you for support.
• Use your elbow to gently press the inner thigh of your bent leg outward.
• Keep your back straight and make sure the extended leg stays fully straight.

The ankle of the extended leg can be either:

• Flexed (toes pointing up) — common in wushu
• Extended (toes pointing forward) — common in gymnastics

During the stretch, aim to lower your hips as close to the floor as possible.
This position is essentially a combination of a half side split and a half scissor split.

Advice

Use the half side split stretch as part of your warm-up routine for:

• Side splits
• Scissor splits
• Wushu flat stance
• Hold the stretch for about 30 seconds.
• Repeat on each side 2–3 times, then move on to deeper stretches like the full side or scissor split.

The half side split is not intended for ballistic stretching, and few people use PNF or isometric techniques with this stretch.

Related Suggestions

• [Side Split]
• [Scissor Split Stretch]
• [Wushu Flat Stance Ankle Stretch]

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