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Learn how to middle split & side split. We look at the anatomy of a side split, proper position and which muscles are stretched. Furthermore, we cover stretching techniques such as end range strength and loaded stretching mobility, to contortion and more passive based side split stretching methods.
We show my middle split journey and how I learned how to side split as an adult. I’m now able to use that flexibility for climbing, handstands and more. In the mechanics of a side split, we break middle split training down and address the underlying principles to achieve the side split from beginner to advanced.
34 Comments
It’s a great lesson
Thanks to you
So after years of trying to get that last centimeter I'm finally told that it's just anatomically impossible for me 😬
brilliant… clear thank you
WELLDONE well presented informative video people should watch and learn from you
Umm…that's NOT a side split, that's a straddle. A side split goes to one SIDE, hence the name.🤦♂️
I am hopeful this will definitely help.
Remind me in November. I will update my progress.
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0:45
0:44 gay
I am 28 years old… Can I learn full splits.. Evan I have no much flexibility
Great, thank you
Great video
I wish I’d known all this 35 years ago (when I began martial arts training), but better late than not at all.
i spend time reading GODS WORD!! no need to waist time like this… Yoga is a TRAP!!!!! ONLY CHRIST! FOREVER!!!
10/10 great video ❤
You know what kind of video would make millions of views… If you had linked under this video a "follow along workout", a 1h or 30 min full workout for split would have been great.
This is such a great video! As someone who used to be able to do a full box split 30 years ago, and want to make my way back (at 52yo), I remember all of these stretches and agree with all of the science you have laid out. Thank you. 👍😀😀😀 I'd love it if you could you also please do a video on the forwards fold (i.e. head towards feet)???
Wow i am 53 with over 44 years of martial arts experience…. I struggle to keep my flexibility up and the splits have seemed to be a thing of the past for me. This video is gold and makes so much sense. Thank you for putting the time in to explain. Much respect.
I've been doing static boring streches for over 3 months now, after a lower back injury. This video inspired me to do dynamic and active stretches, so I've been sweating like crazy while doing'em, and people like, "what is he struggling with?". Now I've set me a new goal, or motive, instead of spending time in the gym to build muscles that never function well in sport and daily tasks, so now I am willing to develop my mobility and flexibility to make my body function better in my favorite sport, basketball. You opened my mind to an entirely different mind state. I'll be coming back to watch this again and again. THANK YOU!
when i do the side split i feel rly tight on the inside of my knees, are that normal? lowest part of the knee
Great video
That's the difference between ballet training and gymnastics or martial arts, you don't actually Control the splits, no hip rotation, more limited glutes strength, and so in the end you get weird looking splits that point inward.
Connective tissue disorders e.g. Ehrlers-Danlos contribute a lot more to flexibility. It's not rare; is estimated to occur in nearly 90% of ballerinas.
Just started back at martial arts training after 25 years away and wanna get to a stage I can split. Literally watched this video and tried it using your techniques and gone from 90° easily to 100/105° on the first try!
Will be using this information and seeing how far I can go, thanks for fantastic info!
I just discovered this video, this is one of the most amazing and thoroughly explained fitness videos I've seen. I'm a rock climber and started training to side-split by myself a few weeks ago, but recently I felt like I was achieving no progress. This video really enlightened a lot of things for me. I also have a small shortening (5mm) on the heel bone, but since I didn't strectch regularly from an young age, I have very bad hamstring and lower back flexibility. I'm willing to improve on all that and finding your channel was a great thing. Thank you so much for the shared knowledge. =D
I already have an anterior pelvic tilt, do I still need to turn my hips forward even more or is my APT already enough to just go and try the split?
Great explanation. 👍
Hi. Great video thanks. Can you train for front and side split at the same time? Are there cross over benefits or is it just two lots of practice/work?
wow, this is the most technically detailed way to do a split. some videos just fail to consider that as a starter, you are not that flexible. they just start splitting but don't really explain how it works
So glad the algorithm brought your video to me. I’m trying to get back a lot of my lost flexibility after an injury, and your explanation of all the different muscles and ligaments that come under strain with and/or limit this stretch was incredibly thorough. Side splits have always been a weakness of mine, but hopefully I can change that! Thanks!!
Ima van dam fan. But ima nevr consistent.
Quick question though. I want to netter my atg squat.
It's improved alot over the last couple of years. But my left l5s1 is my weakness the wider i atg ..
if i furthered my side split. From about a current 90o. Would that help potentially?
And would using 1 or 2 mini skateboards to progressively load a split for reps be better if my goal is a stronger and longer split? (For atg)
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I've herniated discs can I train for this?