Mobility goal · 3¼ min

Side Splits Stretches

Open up the hips and inner thighs for the side splits with lateral lunges, Cossack squats, frog stretch and a straddle fold. About three minutes, at your own pace.

3¼ min
6 exercises
No equipment needed

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1
Lateral Lunges
30s
Step wide to one side and sit the hips back over that foot.
How to do it
1. Stand tall with feet hip-width apart and pointing forward. Clasp your hands comfortably in front of your chest.
2. Step your right foot to the side, plant it fully and bend the right knee as you send your hips back. Keep the left leg long, both heels down and the right knee aligned with the foot.
3. Press through your right foot to return to standing. Step left and repeat on the other side. Continue alternating with control.
Why it matters
Practise loading one leg from a sideways step while the other leg stays long.
How it should feel
Work in the bent leg and hip, with a gentle stretch along the inner thigh of the long leg.
Make it easier or harder
EasierShorten the step. Use a shallower lunge and a stable support if needed.
HarderPause at the side. Stay steady briefly before pressing back to stand.
When to stop
Stop if this causes groin or knee pain; do not force a wider step or deeper lunge.
2
Cossack Squats
30s
Wide stance, shift weight side to side, sitting into one hip.
How to do it
1. Stand with feet wider than your shoulders, toes slightly out, and hands clasped in front.
2. Shift onto your right leg, bending the right knee while keeping the left leg straight.
3. Sit into your right hip as low as you comfortably can, keeping your right heel down and chest lifted. Let the left toes turn up if needed.
4. Press through your right foot and rise through the centre. Bring the left foot flat before shifting onto it.
5. Bend the left knee and sit into the left hip, keeping the right leg straight and left heel down. Rise through the centre and continue alternating.
Why it matters
Practise a controlled side-to-side weight shift from a wide stance.
How it should feel
Work through the bent leg and a stretch along the inner thigh of the long leg.
Make it easier or harder
EasierUse a stable support. Hold a doorframe and keep the weight shift shallow.
HarderPause on each side. Keep the working heel down during a brief pause.
3
Spider-Man Lunge
45s
Step from plank into a wide lunge, then lower the same-side elbow inside the front foot.
How to do it
1. Start in a high plank with hands under your shoulders and toes on the floor. Keep your body steady from head to heels.
2. Step your right foot forward to the outside of your right hand. Keep both palms on the floor, your left leg long and the back knee lifted.
3. Keep your left palm planted and gently lower your right elbow toward the floor inside your right foot. Stop at a comfortable depth, without forcing the elbow down or bouncing.
4. Put your right palm back down and step the right foot back to plank. Step your left foot outside your left hand, then lower the left elbow with the right palm supporting you. Keep alternating slowly.
Why it matters
Explore a wide lunge while supporting your upper body with your hands.
How it should feel
A comfortable stretch through the hips and groin without pinching, with steady support through the arms.
Make it easier or harder
EasierLower the back knee. Use padding and sturdy blocks under your hands if helpful.
When to stop
Stop if you feel pinching in the hip or groin.
4
Frog Stretch
30s
Widen your knees and gently move your hips back for an inner-thigh stretch.
How to do it
1. Start on your hands and knees, with your palms under your shoulders and both knees resting on the mat.
2. Ease your knees apart as far as comfortable. Turn your toes outward and settle the inside edges of your feet on the mat.
3. Lower one forearm at a time, keeping the other hand supporting you and both knees and feet grounded. Stay on your hands if that gives you better control.
4. With both forearms supported, ease your hips back slightly. Keep your knees and feet down, your spine long, and breathe for the remaining time. Ease forward before bringing your knees back together.
Why it matters
Practise opening your hips outwards in a supported inner-thigh stretch.
How it should feel
A broad stretch through the groin and inner thighs, without pain in your knees.
Make it easier or harder
EasierStay on your hands. Narrow the knees and reduce the rock-back.
HarderA little more range. Increase the knee width or rock-back slightly, only while comfortable.
When to stop
Stop if the movement causes knee pain or sharp groin pain.
5
Seated Butterfly
30s
Sit tall with the soles of your feet together and let your knees open.
How to do it
1. Sit tall with your knees bent and feet flat on the floor. Rest your hands beside your hips for balance.
2. Bring the soles of your feet together and let your knees open comfortably. Hold your feet lightly with both hands.
3. Keep your spine long and hinge slightly forward from your hips if comfortable. Relax your knees without pressing them down, and breathe slowly for the prescribed time.
Why it matters
Stretch the inner thighs in a seated position with both hips opening outwards.
How it should feel
A gentle stretch through the inner thighs and groin.
Make it easier or harder
EasierRaise your seat. Sit on a cushion and leave out the forward fold.
HarderBring the feet nearer. Add a small hip hinge while keeping the back long.
6
Straddle Fold
30s
Sit with your legs in a comfortable V and gently hinge forwards.
How to do it
1. Sit tall with your legs in a comfortable V, knees and toes facing up. Rest on your sitting bones and place your hands on the floor in front of you.
2. Walk one hand forward, then the other, and begin to hinge from your hips. Keep your back long and both heels grounded.
3. If comfortable, lower one forearm to the floor, then the other, keeping your knees facing up. Stay on your hands if that already gives enough stretch.
4. If comfortable, ease your forearms slightly forward and let your chest lower a little farther, keeping your back long. Breathe steadily for the allotted time. Press into your palms and walk your hands back to sit upright.
Why it matters
Explore an inner-thigh and hamstring stretch through a supported seated hinge.
How it should feel
A steady stretch in the inner thighs and backs of the legs.
Make it easier or harder
EasierSit higher and narrower. Use a folded blanket, bend the knees slightly or remain upright.
HarderWalk the hands forwards. Add a little range with a gentle stretch and long back.
When to stop
Ease out if the position causes pinching or pain.