Half Middle Split Glute Contract-Relax (PNF)
Half Middle Split Glute Contract-Relax (PNF)
Muscle Group Stretched: Adductors
Muscle Group Strengthened: Glutes
Type of Stretch: Active Static
Difficulty: All Levels
Suggested Prerequisites: none
This variation of the passive half frogger stretch works on strengthening our glutes, the muscles responsible for abducting or opening the hips wider in a straddle or middle split, to help support this range of motion. Just like strengthening our inner thighs in this position (like through half frogger adductor contract-relax), strengthening our outer hips, which you can think of as the “helper” muscles in this stretch, help our body feel stronger and safer in this position, and allows us to open our legs wider over time.
How To
Note: there are many variations of contract-relax style stretching, including differences in the intensity of the muscle contraction, duration of contract/relax times, number of repetitions, and so on. This happens to be my preferred method, but feel free to experiment for yourself!
Step 1
Start in a half frogger stretch: from kneeling, extend one leg straight out to the side, with the knee and toes facing forwards (foot flexed), both knees in line with your hips. The straight leg is basically in a middle split position, and the bent knee in a frogger stretch position (hence the “half” frogger). You should be feeling a stretch in your inner thighs. For this drill, we’ll want to be in our deepest stretch our body feels safe with holding.
Step 2
Staying in your half frogger stretch, engage your outer hip muscles by trying to lift the outside of the straight leg up towards the ceiling (the leg won’t actually move, we just want to squeeze our glutes as if we were going to lift the leg). If you struggle to find the glute squeeze, you can think about trying to lighten the weight of the foot of the straight leg that’s on the floor.
Hold this squeeze for 10 seconds.
Step 3
After 10 seconds of contracting, relax your legs. Stay in the stretch (don’t pop on out and take a break if you can avoid it), and hold the passive/relaxed stretch for 20 seconds. If it feels comfortable, you can try to wiggle the straight leg foot farther out to the side to sink into a deeper stretch.
Step 4
Repeat for another 2-3 rounds of contracting for 10 seconds then relaxing for 20 seconds, trying to sink a little deeper into the stretch each time.
Modifications
Need to make it easier?
Start in a narrower stretch. Instead of your “max” end range stretch, slide your legs out to a position that feels like 70-80% of your maximum stretch, and strengthen that range of motion.
Want to make it harder?
Add a block under the straight leg foot and do your contract-relax in a half middle oversplit (only if your hips are already flat or close-to-flat on the floor in your half frogger).
