today you're going to learn the science of side splits
increasing range of motion as an adult is possible with fitness faqs you're going
to increase both flexibility and strength with this video it's time to become a side split pro
slide splits are valuable for a range of body weight skills what's your current flexibility
level beginner intermediate or advanced comment below and let's discuss our site split progress
this video is going to summarize all of the important side split
facts the side split is a posture where the legs are straddled apart
side splits mainly stretch the adductor muscles of the inner thigh we can do side splits passively
with support or actively with strength alone most beginners will start with a narrow straddle with
persistence and consistency it will be possible to lower progressively closer towards the ground
end stage side splits are a sign of mobility mastery it's time to earn yours
side splits are all about what's happening between the femur aka thigh bone and the
acetabulum aka the hip socket hip joints come in all shapes and sizes the orientation of the thigh
relative to the hip socket impacts our depth potential for most people the legs won't be
perfectly sideways relative to the hips no problem regardless of anatomy a calves to floor side split
is a realistic end goal for most people gaining deeper side splits isn't only about adductor
flexibility and strength the hip flexors and the hip abductors play a supplementary role the
muscles on the top of the thigh and the side of the hip are the antagonists the opposing muscles
hip flexor strength is needed for anteriorly tilting the pelvis hip abductor and external
rotator strength is needed for actively straddling the legs apart collectively these supporting
muscle groups are responsible for contracting and pulling us deeper into the side splits
using an anterior pelvic tilt is the most important aspect of
side splits by tilting the pelvis forwards we're creating space for the femur to abduct
within the hip socket most people who plateau are using an incorrect posterior pelvic tilt
posture this is a mistake because now the thigh will jam into the rim of the hip in addition to
arching the lower back and tilting the pelvis forwards drive the hips back behind the ankles
this posterior weight shift once again creates further space for the femur to abduct unimpeded
otherwise the side splits are pretty simple keep a proud chest and upright
torso this reinforces the lower back pelvis and hip alignment supportive for side splits
the collective group of adductor muscles insert at different points on the thigh
or the knee this means they respond uniquely to stretching and strengthening exercises
training which includes both straight and bent leg adductor exercises
is key doing so comprehensively targets all adductor muscles and functions at different
levels using both adductor and hip specific exercises are a powerful combination for progress
results are inevitable when weak links are isolated alongside training the side split itself
sweet so how long does it take to unlock the side splits on the floor
the side split journey isn't an overnight process don't expect instant results it's going to take
around 12 to 18 months to notice significant differences in accessible side split mobility
as with all training progress is going to be fast when starting and slow down
after the beginner gains are made patience and consistency mean everything for side splits
we need to allow time for the adductors to adapt progressively at longer muscle lengths we need to
allow time for our tendons and ligaments around the knee and the hip to acclimate we need to
avoid rushing the process as getting injured can seriously delay our goals most importantly
we have to show up consistently we need to do all of the work and adopt a long-term growth mindset
go ahead and download sidesplit pro by fitness faqs this is your step-by-step
flexibility program i'll see legends over there