Here is Part 1 of our 2-part comprehensive tutorial on Standing Splits. This video focusses on strengthening the muscles you need for standing splits, the same group of muscles that need to be strong for the health of your spine, back, knees, and for good posture.

Our companion video (part 2 of our 2-part Standing Splits Tutorial) focusses on creating the flexibility you need for standing splits and provides numerous variations for Standing Splits before we go into the full pose.

How to Use This Video:

There are 5 exercises in this video. Group A has 3 exercises. Group B has 2 exercises.

We will perform three sets of Group A and three sets of Group B. I’m demonstrating 15 reps with 5-pound ankle weights.

This is a longer video and following along with the entire sequence can be very challenging.

To begin, I suggest:

-10 reps of Group A only with no weights

-take 1 day off

- 10 reps of Group B only with no weights.

Alternate this way until you get stronger.

Next, I suggest:

-10 reps of Both Group A and B every other day.

Eventually, you will be able to do 12 reps, then 15 reps.

Then you can try adding weights – first 10 reps, then 12 reps then 15 reps.

You can use this video separately or in conjunction with our part 2 tutorial however you like.