Page Split

Side split is a Pilates exercise that challenges both the strength and flexibility of the legs and core muscles. This exercise can be performed on a mat or a reformer machine, and it specifically targets the inner and outer thigh muscles, as well as hip flexibility. Side splits also improve balance and help build control in the lower body, especially in the hips.

Correct form and technique

How to perform a side split with the correct technique:

  1. Stand with one leg placed on a fixed surface, and the other on a moving surface (if using a reformer machine). If you are doing the exercise on the floor, place both legs on the mat with a wide leg position.
  2. Engage your core by pulling your navel in towards your spine, keeping your back straight.
  3. Inhale, and as you exhale, slowly push the moving leg to the side, while keeping your hips in a stable and controlled position.
  4. Stop when you reach your maximum stretch without losing your balance. Hold the position for a moment to feel the stretch in the inner thighs.
  5. Gently push the leg back to the starting position by engaging the muscles in the thighs and hips.

Focus on keeping the movement slow and controlled, and avoid letting your hips rotate or sink.

Common errors

Avoid these common mistakes when performing side splits:

  • Incorrect hip position: Do not allow the hips to rotate or sink. Keep your hips stable and parallel to the floor to get the most out of the exercise.
  • Too fast movement: The exercise should be performed slowly and in a controlled manner. Push the leg back to the starting position without using too much momentum.
  • Lack of core stability: Remember to engage the core muscles throughout the exercise to maintain balance and protect the lower back.

Modifications and variations

Here are some ways you can customize the side split according to your fitness level:

  • Beginners: Perform the exercise on a mat without a moving surface to practice balance and flexibility before trying it on the reformer machine.
  • Advanced: Add a "side squat" to the side split exercise to increase the intensity and strengthen the glutes.

Number of repetitions and sets

Perform 8-10 repetitions on each side and repeat 2-3 sets depending on your flexibility and strength. Focus on good technique and deep stretches for maximum effect.

Breathing technique

Inhale as you prepare the movement, and exhale as you extend the leg out to the side. This helps you keep your core stable and your body balanced throughout the exercise.

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