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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.
All manuals and user guides at all-guides.com
Starting Position:
» Stand facing sideways to the ladder with the left foot on the
» Relax trunk, shoulders, neck and arms.
Movement Sequence:
» Abduct both hips together and translate the upright pelvis and
» 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
» Exhale during difficult parts of the exercise to facilitate the
» The most comfortable stretch is achieved when the resistance
» Beginners and Users with risk of falling should loosely hold the
» More flexible people can distance the unit from the ladder or
» Exceptionally flexible people might prefer using angled
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.
side step.
trunk to the right.
stretch phase.
pelvic stability muscles.
is slightly more than the body weight, utilizing the Floating
Feel effect.
front rope for safety.
raise the right leg to an adequate bar level.
carriage surfaces and dual CoreAlign exercises like the
Forward Split DU and True Split.
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