SIDE SPLIT STILL STUCK?
Try this targeted Side Split technique and see how working on one specific muscle can feel very different from simply forcing yourself deeper into a straddle.
IMPORTANT
Work only within a comfortable range. This is not a forced stretch. Stop if you experience pain.
THE MUSCLE WE'RE TARGETING
The technique you just saw is called Content, a Zaichik Stretching Technique used in our Side Split training.
Instead of trying to stretch everything at once, this technique targets the medial hamstrings, including the semitendinosus and semimembranosus.
These muscles can contribute to the restriction you feel as your legs move farther apart.
The goal is not to hold a painful stretch. Instead, the technique progresses through small Target + Leverage movements.
Instead of trying to stretch everything at once, this technique targets the medial hamstrings, including the semitendinosus and semimembranosus.
These muscles can contribute to the restriction you feel as your legs move farther apart.
The goal is not to hold a painful stretch. Instead, the technique progresses through small Target + Leverage movements.
HOW TO DO THE CONTENT ZST
Follow the movement one step at a time. Use the images below as a visual reference, then watch Paul's demonstration further down the page.
STEP 1 — GET INTO POSITION
Lie on your side with the bottom leg extended.
Bring the upper leg upward and hold the raised leg at the foot or ankle. Begin with the knee slightly bent.
Keep your body stable so the movement comes from the working leg instead of your entire body rolling backward.
Bring the upper leg upward and hold the raised leg at the foot or ankle. Begin with the knee slightly bent.
Keep your body stable so the movement comes from the working leg instead of your entire body rolling backward.
STEP 2 — LEVERAGE: EXTEND THE LEG
From your starting position, gently extend the knee.
Think of the leg lengthening upward rather than forcing it toward your body.
This is the Leverage portion of the technique. The movement should be controlled, not bounced or forced.
Think of the leg lengthening upward rather than forcing it toward your body.
This is the Leverage portion of the technique. The movement should be controlled, not bounced or forced.
STEP 3 — TARGET: MOVE SLIGHTLY DEEPER
Allow the knee to bend slightly again as you bring the leg a little farther toward your body.
This is the Target movement.
Do not force the range. You are simply using the new space created by the previous movement.
This is the Target movement.
Do not force the range. You are simply using the new space created by the previous movement.
STEP 4 — REPEAT FROM YOUR NEW POSITION
Do not return all the way to your original starting point.
Stay at the new angle you reached.
From there: extend again → return → move slightly deeper.
Stay at the new angle you reached.
From there: extend again → return → move slightly deeper.
STEP 5 — PROGRESS ONE SMALL RANGE AT A TIME
Continue the Target + Leverage sequence gradually.
Each repetition begins from the new position reached on the previous repetition.
This allows the exercise to progress through small ranges rather than forcing immediately into the deepest position.
Each repetition begins from the new position reached on the previous repetition.
This allows the exercise to progress through small ranges rather than forcing immediately into the deepest position.
WATCH PAUL EXPLAIN THE TECHNIQUE
Now see Paul Zaichik demonstrate the movement on a real person, including body position, where to hold the leg and how the Target + Leverage sequence works.
KEY POINTS TO REMEMBER
- Stabilize yourself on your side.
- Hold the raised leg at the foot or ankle.
- Begin with the knee slightly bent.
- Extend the leg for the Leverage movement.
- Return and move slightly deeper for the Target.
- Begin each repetition from the range you just gained.
- Do not bounce or force the position.
- Train both sides.
DID YOU FEEL A DIFFERENCE?
This is where the EasyFlexibility approach becomes very different from simply repeating the same straddle stretch.
Content works on only one part of your Side Split.
Your Side Split depends on several muscles working together. Even if this technique improves your medial hamstring range, another muscle may still be limiting the complete position.
And gaining range is only part of the process. Your body also needs the strength and control necessary to support and retain that range.
Content works on only one part of your Side Split.
Your Side Split depends on several muscles working together. Even if this technique improves your medial hamstring range, another muscle may still be limiting the complete position.
And gaining range is only part of the process. Your body also needs the strength and control necessary to support and retain that range.
WANT TO TAKE THIS BEYOND ONE EXERCISE?
Train every stage of your Side Split with a progressive system designed to address the muscles involved in the complete position.
COMPLETE SIDE SPLIT COMBO
The exercise you just tried is one technique from our complete Side Split training system.
Instead of guessing which exercise to do next, the Complete Side Split Combo gives you progressive training for every stage.
Beginner: 0–135°
Intermediate: 135–180°
Advanced: 180° and beyond
Not sure what level you are? The Complete Side Split Combo gives you access to the progressive levels as your flexibility improves.
Instead of guessing which exercise to do next, the Complete Side Split Combo gives you progressive training for every stage.
Beginner: 0–135°
Intermediate: 135–180°
Advanced: 180° and beyond
Not sure what level you are? The Complete Side Split Combo gives you access to the progressive levels as your flexibility improves.
ALREADY BETWEEN 135° AND 180°?
The Content ZST you just learned comes from the Side Split Intermediate training.
If you're already around 135° or beyond and your goal is a flat 180° Side Split, you can choose the Intermediate program by itself.
If you're already around 135° or beyond and your goal is a flat 180° Side Split, you can choose the Intermediate program by itself.