Supported Side-Split Hold
stretchhipadvancedactivepassiveAdductor length
2 × 20s
How to do it
- Begin with the feet wide, hips high and hands on blocks or the floor for support.
- Slide the feet apart gradually while keeping the spine long and maintaining active control.
- Keep the kneecaps generally upward without forcing the knees into hyperextension.
- Stop at a controlled submaximal range and hold while breathing steadily.
- Shift weight into the hands, reduce the stance width and rise carefully to exit.
Form cues
- Use blocks or forearm support and do not sink passively.
- Maintain a range you can enter and exit without assistance.
- Stop for groin, medial-knee, tingling or radiating symptoms.
- Keep the hips stacked and aligned as they lower.
Muscles worked
Stretches: hip adductors
Part of a program
Part of Front Splits
This exercise is one move. Front Splits puts it in a plan — so you know what to do, in what order, and how much, week by week.
- Sequenced & dosed — the right exercises, in the right order, at the right volume.
- Progresses with you — difficulty ramps as you get stronger, not on a fixed calendar.
- Personalized — built around the specific limiter actually holding you back.
- Tracks your progress — see what's working and adjust over time.
See the program →
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