Does this work??

[yellow_ranger]

I do not have an abductor puss down machine and I don't really understand PNF or isometric stretching, so I am wondering how else can I gain the strength needed for a full side splits or even hanging?


I can do a a front split (both sides) on the ground easy, but I believe that I am lacking the strength for a side split (I am either 9-11 inches from the ground last I checked).

My current strength routine for the legs are on a monday, tuesday, thursday, friday coupled with exercises from the categories of pressing, pulling and, core.

I follow a 8-12 week cycle without changing anything in my routine until the cycle is finished.

For my legs I do,

3x5 deck squats with a 20lb vest holding 35lb infront of me. Totals up to 55lb.

3x5 graduated Single Leg Squat 16 1/2 inches from the ground.

3x3 glute ham raise with assistance from my hands because I cannot complete the full ROM. Btw, my feet are supported under my couch which has weights on it.

For my core I do,

3x5 V ups

3x5 windsheild wipers which is basically lying with your back to the floor and raising your legs to a 90 degree angle. Then you slowly lower them to one side and lift them back up. This works the obliques.



Since squats work most of your leg muscles I assumed that with my training routine, I can develop the strength needed for a side splits and eventually a hanging side split without using an abductor machine or PNF/Isometric training.


Please correct me if I am wrong.

Thanks much,

-y_r