The most evidence-based way to do the Side Split & Pancake → ---------------------------------------------------------------------------------------------------------------------------- What are the best and worst exercises for the Side Split? In this video, I'm ranking 20 Side Split stretches on a tier list from best to worst. I did my best to include the most popular side split stretches, but also some of the less popular but worth mentioning exercises. Here’s how to understand my tier rankings: Each exercise is categorized by its effectiveness within a side split workout: S Tier - Top choice Side Split Exercises. Use these if possible. A Tier - Highly recommended Stretches. B Tier - Side Split exercises that could be useful in specific situations. Other options may be better. C Tier - Side Split stretches are often not the best choice, but they can be valuable in some cases. D Tier - Likely not ideal stretches for most people. F Tier - Generally advised against. ---------------------------------------------------------------------------------------------------------------------------- 📷 Filming & Training gear I use: More videos on flexibility science and training: ---------------------------------------------------------------------------------------------------------------------------- Just a reminder for more videos like this one: ---------------------------------------------------------------------------------------------------------------------------- Contents 00:00 Intro 02:17 Loaded Stretching Exercises 02:52 Cossack Squats 03:36 Pancake 04:03 Standing Pancake 04:52 Frog Stretch 05:22 Adductor Fly 06:12 Wall Adductor Fly 06:26 Single Leg Adductor Fly 06:44 Tailor Pose 07:11 Cable Seated Good Morning 08:49 Half Split 09:22 Straight Leg Getups 10:07 Side Split Slides + Single Leg Adductor Slides 10:43 Side To Side Low Lunge 11:12 Standing Side Leg Stretch 11:42 Sumo Squat 12:12 Horse Stance Squat 12:24 Supine Band Adductor Stretch 12:46 Low Lunge Stretch 13:17 Side Split 13:42 F- Exercise for the Side Split 14:05 Best Exercise For The Side Split ---------------------------------------------------------------------------------------------------------------------------- #science #flexibility #stretching #sidesplit #splitstraining #flexibilitytraining