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The Smart Way To Learn Splits — Key Takeaways

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The Smart Way To Learn Splits

Daniel Vadnal3mNov 3, 2026

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Use contract-relax (PNF) in your side splits — squeeze your feet into the ground at 7/10 intensity for 5 seconds, then exhale and sink deeper; repeat 3–5 times before holding your deepest position isometrically for 1–2 minutes.

Key takeaways

PNF side split protocol: 5s adductor contraction at 7/10 effort, then sink deeper on exhale

PNF side split protocol: 5s adductor contraction at 7/10 effort, then sink deeper on exhale

  • Contract adductors by squeezing feet into ground at 7/10 intensity for 5 seconds
  • On breath out, relax and descend into the next point of stretch resistance

Side split holds should be 1-2 minutes at your deepest range, not the full stretch session

Side split holds should be 1-2 minutes at your deepest range, not the full stretch session

  • After 3-5 contract-relax cycles you hit max depth for the day
  • Adductors are large muscles that respond to long holds at maximum ROM

Stretch side splits only 1-2x per week — daily stretching can hinder recovery

Stretch side splits only 1-2x per week — daily stretching can hinder recovery

  • Daily stretching can waste time and impair recovery
  • Flexibility progress is non-linear, with plateaus and regressions being normal

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In this video

  1. 1mContract-Relax Method for Side Splits
  2. 1mIsometric Hold at Maximum Depth
  3. 2mSuccess Principles for Mobility Training
  4. 3mTraining Frequency and Promotion

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