4 Effective Side Split Stretching Workouts

The side split, also called the middle split or straddle split, is an advanced position in which both of your legs are pointing straight to the sides, ideally making a straight line., figure skating and some types of martial arts.Attaining a flat side split can be challenging, but several of your hips and groin.Always warm up before performing the splits and only stretch to a point of moderate discomfort.
Frog Stretch
The frog stretch helps open your hips so your legs can point to the side more easily.Start in a kneeling position with your hands on the ground.Lean your into your hands and let your knees slide apart while your feet stay together and your knees stay at hip level.Keep sliding toward the ground until your inner thighs, stomach and chest are all flat on the ground.Prop yourself up on your elbows if you can't go all the way down, and use pillows, yoga blocks and cushions to support your hips.Take deep, slow breaths and hold the position for at least 30 seconds.
Barre Stretch
Stretch one leg at a time using a a ballet barre, kitchen counter or other object that is the same height as your hips.Face toward the barre with your leg resting on it and your knee pointing toward the ceiling.Lean forward as far as you can, keeping your leg in the same position.Breathe deeply and hold the stretch for at least 30 seconds.Return to your starting position.Lean forward and allow your barre leg to roll in, with the knee and shin facing toward the wall and your body facing the ground.Hold the stretch for at least 30 seconds.
Wall Stretch
Lie on your back with your buttocks and legs against a wall and your feet pointing straight up toward the ceiling.Let your legs slide as far as they can downward, along the wall and towards the ground, until your feet touch the ground.Tuck your hips underneath you and pull your belly button towards your spine.Breathe deeply and relax into the stretch for at least 30 seconds.Exit the stretch by bringing your hands to your thighs and using them to help your legs return to the starting position.
Roll Through
The roll-through straddle is a more intense stretch because the weight of your body forces your legs apart.Start in a seated straddle with your knees pointing toward the ceiling.Place your hands or elbows down in front of you and roll forward so your chest is facing the ground and your knees are facing the wall in front of you.Prop yourself up on your elbows or hands, or rest your stomach and chest on the ground.Hold the roll-through straddle for at least 30 seconds.

Malice intensifies the pain