Side Split Workout Plan

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

Execution

1. First of all, check out the side split instruction and learn how to do a proper side split.
2. Do the following exercises before your gymnastics or martial arts training as part of your warm-up. This should take between 20 and 25 minutes:
   • 10 minutes – Run at a pulse between 130 and 150 bpm.
   • 3 minutes – Stretch for the front splits: quadriceps, hamstrings, and 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 your back and lift your extended legs vertically. Slowly spread your legs toward the floor and then close them again.
   • 2 x 30 seconds – Side Split Intents (at 80% of your max flexibility). Don’t injure yourself on this one!
3. After your martial arts or gymnastics workout, repeat each exercise again, holding each stretch for 15 seconds.
4. Rest 15 to 30 seconds between exercises.

Frequency & Special Workouts

• Three times a week, finish this routine with 3 side split attempts. The second attempt should be a PNF stretch. When you stretch your side split isometrically, try to hold the stretch using the strength of your legs. Lift your hands off the floor so your leg muscles are stretched and contracted simultaneously.
• Once a week, warm up for 15 to 20 minutes, then stretch for a full hour. Do every exercise at least twice as often as normal. Try to hold some stretches up to 60 seconds. Include dynamic stretches or kicks in this special side split workout.
• Use this day also to test your maximum flexibility. If you feel less flexible than the previous week, you probably overtrained — so reduce your training volume and stretch less intensively the following week.

Advice

• 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 between exercises by running, doing squats, or other leg exercises.
• After the warm-up run, you can also train your hip muscles with ankle weights, resistance bands, or cables.
• If you feel very sore the day after your workout, do a 5-minute static stretch in the morning. In the morning, you should not stretch further than 70% of your max flexibility.
• Stop immediately if your hips or knees hurt.

Suggestions

• Side Split
• Front Split Workout Plan
• PNF Stretching