How to do it
Press both feet firmly outward into the floor the entire hold.
- 1
Stand with your feet together and slowly step your feet apart to the sides.
- 2
Continue to slide your feet apart while keeping your torso upright and your hips square.
- 3
Lower yourself down as far as comfortable, using your hands for support if needed.
- 4
Hold the position for 20-30 seconds, breathing deeply and relaxing into the stretch.
- 5
Carefully exit the split by walking your feet back together or sitting down if necessary.
Expert tip
Warm up your muscles before attempting the side split to prevent injury. Gradually increase the depth of the split over time to improve flexibility without forcing the stretch.
Common mistakes
- ✕Rolling the knees inward as you descend
- ✕Leaning the torso far forward over the legs
- ✕Forcing the legs past the point of discomfort