Standing Series: Side Splits
Standing inner-thigh work: controlled side-splitting on the carriage that targets the adductors while the spine stays tall and the weight stays even.
- Body
- Reformer
- Movement
Teaching Precautions
Common precautions, not exhaustive. Screen every client and refer when in doubt.
- Low Back Pain: Keep the spine tall and the weight even across both legs; stop if the back aches.
Apparatus Setup
Reformer
Target Muscles
Setup Instructions
Stand on the carriage facing the footbar, feet hip-width apart with the weight evenly distributed on both heels. Hold the footbar for balance if needed and stand tall with the spine stacked over the hips.
Execution Instructions
- Inhale to slide the carriage away as the legs open into a wide split, keeping the tailbone pointing down and the split equal on both sides.
- Exhale to draw the carriage back in with control, pressing through the heels.
Teaching Cues
"Keep the weight on the heels, distributed equally between both legs."
"Split equally into both femurs — the greater trochanter crease should look the same on both sides."
"Inhale to slide the carriage away, exhale to draw it back in."
Modifications & Progressions
Hands Free (Progression)
Release the footbar and float the arms forward at shoulder height to increase the balance challenge.
Narrower Standing Split (Regression)
Reduce the width of the split, keeping the spine tall and the movement controlled.
Footbar Supported Split (Injury Modification)
For low back pain, keep both hands on the footbar throughout, slide the carriage only half way and keep the tailbone tucked so the pelvis never tips.
Similar Exercises
Same category, or body position when the category is unique.