The 20 BEST and Worst Side Split Exercises Ranked

The most evidence-based way to do the Side Split & Pancake → tinyurl.com/u8eeuj4r

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What are the best and worst exercises for the Side Split? In this video, I'm ranking 20 Side Split stretches on a tier list from best to worst. I did my best to include the most popular side split stretches, but also some of the less popular but worth-mentioning exercises.

Here’s how to understand my tier rankings:
Each exercise is categorized by its effectiveness within a side split workout:
S Tier - Top choice Side Split Exercises. Use these if possible.
A Tier - Highly recommended Stretches.
B Tier - Side Split exercises that could be useful in specific situations. Other options may be better.
C Tier - Side Split stretches are often not the best choice, but they can be valuable in some cases.
D Tier - Likely not ideal stretches for most people.
F Tier - Generally advised against.

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More videos on flexibility science and training:
   • How to do the Splits Fast -- This Tec...  

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Just a reminder for more videos like this one: bit.ly/3SIwH4o
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Contents
00:00 Intro
02:17 Loaded Stretching Exercises
02:52 Cossack Squats
03:36 Pancake
04:03 Standing Pancake
04:52 Frog Stretch
05:22 Adductor Fly
06:12 Wall Adductor Fly
06:26 Single Leg Adductor Fly
06:44 Tailor Pose
07:11 Cable Seated Good Morning
08:49 Half Split
09:22 Straight Leg Getups
10:07 Side Split Slides + Single Leg Adductor Slides
10:43 Side To Side Low Lunge
11:12 Standing Side Leg Stretch
11:42 Sumo Squat
12:12 Horse Stance Squat
12:24 Supine Band Adductor Stretch
12:46 Low Lunge Stretch
13:17 Side Split
13:42 F- Exercise for the Side Split
14:05 Best Exercise For The Side Split

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#science #flexibility #stretching #frontsplit #splitstraining #flexibilitytraining