Side Split in 3 Months

For me, the side split was always a bit harder than the front split — but this 8-minute routine did the trick.

Make sure you always warm up before practicing the side split, and never do isometric stretches more than 3 times per week. From my experience, overdoing isometric stretches can cause knee and hip injuries. I also don’t recommend isometric stretching for children under 13 — it’s too much for developing joints and cartilage.

You can stretch for your side split every day — but do not perform isometric side split stretches daily.

By the way, this combination of static and isometric stretching is known as PNF Stretching.

For more stretching instructions and routines, visit the Stretching Main page.

Execution

I recommend starting with the front split routine, but if you prefer to begin with side splits, warm up with a 10-minute run and a few gentle static stretches.

Pause the video until you're ready. The routine starts in 10 seconds:

1. Circular Hip Rotations – 20 seconds
2. Side Knee Lifts – 20 seconds
3. Wide Squats – 20 seconds
   Extend your arms in front of your chest. Point your feet outward, squat as low as possible, and push your knees out.
4. Alternating Flat Stance – 20 seconds
   Hold each side for about a second. Use your elbow to push your bent knee outward. Slowly exhale as the stretch deepens.
5. Left Flat Stance – 20 seconds
   Push your hips down and open your knees.
6. Right Flat Stance – 20 seconds
7. Straddle Split Warm-Up – 20 seconds
   Sit with legs spread over 90°. Keep your back straight and head lifted.
8. Elbows Down – 30 seconds
   Lean forward and try to touch the ground with your elbows or hands. Avoid rounding your back. Breathe slowly and deeply.
9. Straddle Side Bend (Left) – 20 seconds
   Reach toward your left foot or lean to the side. Keep both knees extended. Breathe slowly.
10. Straddle Side Bend (Right) – 20 seconds
11. Straddle Forward Bend – 30 seconds
    Reach forward and try to bring your chest and stomach close to the floor. Don’t forget to breathe deeply and slowly.
12. Isometric Straddle Split – 15 seconds
    This is one of the most important stretches! Grab your feet and flex your calves, thighs, and glutes — flex everything!
    (Learn more about isometric stretching at flashmavi.com.)
13. Frog Split – 30 seconds
    Relax your muscles. Lean forward and lower your chest and stomach toward the ground. Widen your legs or pull yourself forward with your hands. If it's too hard, just place your hands or elbows on the ground and lean forward as far as possible.
    Keep your back straight — rounding it makes breathing difficult.
14. Straddle with Hands Up – 20 seconds
    Sit up and raise your arms. Reach up with your fingertips.
15. Side Split Attempt 1 – 30 seconds
    Roll forward into a side split. Extend both legs. Keep your hips square — no twisting or bending. Use your hands for support if needed.
16. Isometric Side Split – 15 seconds
    Contract your leg muscles and reduce pressure on your hands. Try to hold the position using your legs only — but be careful! Don’t twist or bend. Knees should remain fully extended.
17. Side Split Attempt 2 – 30 seconds
    Return to a static side split. You should be able to go a little lower after the isometric phase.
    Do NOT bounce.
18. Straddle Split Slides – 30 seconds
    Return to the straddle position and gently slide forward and side to side. This will deepen the stretch further. You can slide a few times or continuously for the full 30 seconds.

Finish by shaking your legs and closing them slowly.

If your hips feel destroyed, call your mom — or 911.
(Follow these instructions at your own risk!)

Advice

• Stretch both your left and right front splits before working on the side split.
• You should be able to increase your side split flexibility by 1–2 cm per week.
• Do this routine three times per week and always warm up thoroughly.

Stretching Myth: It Does NOT Make You Slower

Contrary to popular belief, stretching will NOT make you slower — it can actually make you faster.

If you’re not flexible, your lack of mobility works against you the moment you start lifting your leg. Stiff muscles begin restricting movement right away, not just at the end of the range.

The real reasons people are slow include:

• Poor technique
• Lack of fast-twitch muscle fibers
• Lack of coordination

So if you want to be fast, you need:
Perfect technique
Fast-twitch muscle development
Flexibility

Suggestions

• 5-Minute Front Split Routine
• Isometric Stretching
• PNF Stretching
• Front Split
• Front Split Forward Bend