The illusive side splits. Wanted by all, had by few. There was a time… many, many years ago, that I could perform the side splits, along with the front splits. But alas, with age and many years without martial arts, I “lost” the ability. I am now on a quest to regain that split.
Science and knowledge have come a long way since I was a kid, when you forced your way into a stretch. Luckily now, with the incredible amount of free knowledge on the internet, you can find help. Below are what I feel are the best instruction for the side split. Utilizing PIR (Post-Isometric- Relaxation), Isometric and Loaded stretching.
1. Middle Split Loaded Mobility Routine
2. 3 Months Middle Split Progress + Tips
3. 7 Months Middle Split Progress with tips
4. PIR (Post-Isometric- Relaxation) * Note… video states PNF but is actually PIR.
The number one tip from Emmet Louis:
So after the last year of workshop tours I can say conclusively that the main reason 90% of people can’t do side splits or have limited success with them is that they can’t twerk.
If people (mainly guys ) mastered the twerk stance they’d have a lot more success with side splits.
This is the twerk stance, butt out lower back arched
mastering this and maintaining this position as the legs extend is the key to unlocking the side split along with a few other factors.