Side Split

Side Split is an advanced Pilates exercise that focuses on strengthening the inner and outer muscles of the legs as well as improving hip flexibility. This exercise is typically performed on a reformer machine and requires control, balance and core stability.

Correct Execution of the Side Split

Follow these steps to perform the exercise correctly:

  1. Stand on the reformer with one leg placed on the fixed platform and the other leg on the moving carriage.
  2. Keep your feet parallel and hip-width apart.
  3. Engages the core muscles by pulling the navel in towards the spine.
  4. Inhale deeply and as you exhale, slowly push the carriage outwards by extending the legs to the side.
  5. Keep your torso upright and avoid leaning forward or backward.
  6. Inhale and as you exhale, pull the cart back to the starting position by activating the inner thigh muscles.
  7. Repeat the exercise 5-8 times on each side.

Common Mistakes to Avoid

To get the most out of the exercise, avoid the following mistakes:

  • Uneven weight distribution: Make sure the weight is evenly distributed on both feet to maintain balance and stability.
  • Overstretching: Avoid pushing the stroller too far, which can lead to overstretching of the muscles.
  • Lack of core stability: Keep the core muscles engaged throughout the exercise to protect the lower back and maintain proper form.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Use a lighter spring setting on the reformer to reduce resistance and make the exercise more accessible.
  • Advanced: Add an arm movement, such as extending the arms out to the side or overhead, to increase the challenge and engage the upper body.

Number of Repetitions and Sets

Perform 2-3 sets of 5-8 repetitions on each side, depending on your level and comfort. Focus on the quality of the movement rather than the quantity.

Breathing

Inhale deeply to prepare for the movement and exhale slowly as you push the cart out. Inhale again and exhale as you pull the cart back. Controlled breathing helps to maintain the rhythm and stability of the exercise.

Video Demonstration

Watch this video for a visual guide to properly performing the Side Split:

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