Side Split
The Side Split can train either hip abduction or adduction, depending on the resistance configuration.
Safety Category: Beginner
Accessories: Ladder/Wall Unit
Position: Narrow end facing ladder or wall unit with 20
centimeters distance.
Resistance:
» For abduction training:
› Beginners and Intermediate: Medium, facing ladder/ unit.
› Advanced: High, facing ladder/unit.
» For adduction training:
› Beginners: Low close to ladder.
› Intermediate: Zero.
› Advanced: Low on other side of unit.
Starting Position:
» Stand facing sideways to the ladder with the left foot on the
side step.
» Relax trunk, shoulders, neck and arms.
Movement Sequence:
» Abduct both hips together and translate the upright pelvis and
trunk to the right.
» Repeat 6 times each side.
Variations:
Add knee, spine or upper limb movements.
Cueing and Imagery:
» Ensure the pelvis is in neutral position, especially towards the
stretch phase.
» Exhale during difficult parts of the exercise to facilitate the
pelvic stability muscles.
» The most comfortable stretch is achieved when the resistance
is slightly more than the body weight, utilizing the Floating
Feel effect.
» Beginners and Users with risk of falling should loosely hold the
front rope for safety.
» More flexible people can distance the unit from the ladder or
raise the right leg to an adequate bar level.
» Exceptionally flexible people might prefer using angled
carriage surfaces and dual CoreAlign exercises like the
Forward Split DU and True Split.
Be Cautious of:
» Anterior pelvic tilt.
» Unequal effort between sides.
» Losing trunk neutral posture.
» Tension in the neck area.
Purpose:
» Lower force junction challenge.
» Lower limb mobility challenge.
» Posture and orientation training.
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