Half Middle Split Slides
Half Middle Split Slides
Muscle Group Stretched: Adductors
Muscle Group Strengthened: Adductors
Type of Stretch: Active Dynamic
Difficulty: All Levels
Suggested Prerequisites: none
A half middle split is a helpful position to work in for many students because it allows us to work on our middle split flexibility focusing on one leg at a time (the bent knee does still get quite a stretch, but the straight leg is the focus leg). This active variation is a great strengthener for our inner thighs to not only get them stronger at their end range, but at a relatively full ROM so you can more comfortably move in and out of the end range position.
How To
You’re going to want to be able to slide your foot for this exercise, so practicing in socks, or using sliders under your feet will be helpful.
Step 1
Start kneeling with your hands on the floor (or on blocks). Kick one leg out to the side, with the thigh, knee, and toes pointing forwards (flexing the foot will help protect your ankle). Don’t let the knee and the toes rotate up towards the ceiling.
Step 2
Slide out to your half middle split (half frogger) stretch. Keeping the bent knee anchored on the floor, slide the straight leg out to the side, being careful to keep the heel in line with your hip (and not letting it slide backwards out of line). Slide out until you feel a deep stretch in your inner thighs. You’ll want to feel the stretch in your straight leg, but depending on your flexibility you may also feel it in the bent leg too.
Step 3
Once you’ve slid out to your deepest half frogger stretch, push the inside of the straight leg foot into the floor to contract your inner thigh muscles (adductors), and slide the foot back in as you bring your hips back to stack over your bent knee. Push into your hands as much as you need to as you’re sliding your legs back to help complete the action. That’s one rep.
Repeat for 8-12 reps.
Modifications
Need to make it easier?
Don’t slide to your maximum end range. It’s still valuable to strengthen other ranges of our stretch (especially if you get discomfort in your knees). Only slide as far as you can without feeling knee discomfort.
Want to make it harder?
Keep less weight in your hands. Try just hovering your fingers on the floor (or blocks) for balance.
Use no hands. Even harder would be trying to do your slides without using your hands! Even just sliding down without hands (the eccentric lengthening portion of the movement), and then using your hands to help slide back is a great challenge.
Do it in a full middle split to turn it into middle split slides.
Related Content
Flexopedia: Half Middle Split
Flexopedia: Half Middle Split Leg Lifts & Slides
Blog Post: How to Flatten Your Middle Splits
Blog Post: 10-Minute Middle Split & Straddle Routine
Blog Post: Knee Pain in Middle Splits? Try These Adjustments
