How to Do a Side Split

A side split is a basic split used in ballet, martial arts, gymnastics and many other activities. Side splits go by many names, such as center splits, Chinese splits, box splits and straddle splits. To do a side split, you will need to have a lot of flexibility in your groin, hip flexors and hamstrings. Learning how to do a side split is basically just the process of progressing through different stretches until you can spread your legs apart 180 degrees. Once you have mastered side splits, you will find most other splits are easy to do with little or no practice.

Before you begin it's important to note: Splits are no easy task for a beginner. Children have a much easier time doing splits than adults because they are naturally more flexible and will probably be able to do a split after their first few attempts. However, if you're an adult with little or no flexibility training, you will most likely have to do a lot of different stretching exercises for several weeks or months before you are ready to attempt splits. Like anything else in life, it just takes practice, though. Don't be discouraged if you cannot get through all of these steps on your first attempt.

Step 1.

The first thing you will need to work on is your groin flexibility. You'll do this by practicing the butterfly stretch. If you've ever taken a yoga, martial arts or dance class, you've undoubtedly done this stretch before. Sit down Indian style and spread your feet apart until your heels are touching. Pull your heels in towards your groin and try to touch your knees to the floor. At first, your knees will probably not be able to touch the floor, so you will have to press down on them with your elbows. Don't force them down, though. Only go as far as you can without feeling any pain.

Step 2.

Now you will have to work on the flexibility of your hamstrings and hip flexors while still improving the flexibility of your groin. Lie down on your back with your butt pressed up firmly against a wall. Your legs should also be pressed flat up against the wall, forming a right angle. In this position, you should feel a stretch in your hamstrings. If this is a difficult stretch for you, you may want to keep working on this position for a while until your hamstrings become more flexible. If you find this stretch to be easy for you, you can continue on with it by slowly spreading your legs apart along the wall. Keep spreading your legs apart until they are 180 degrees apart (both feet touching the floor).

Step 3.

This is the final step. Basically, you're just going to repeat step 2 exactly, except sitting upright instead of lying on your back. You may have to use your hands to push your legs a full 180 degrees apart or have a partner assist you. It also helps if you lean forward a bit and place your hands on the ground in between your thighs.

So, there you have it. That's how you do a side split. Keep practicing and good luck!