Middle Split
Middle Split
Muscle Group Stretched: Adductors
Muscle Group Strengthened: n/a
Type of Stretch: Passive Static
Difficulty: All Levels
Suggested Prerequisites: none
A middle split is an intense inner thigh stretch, as well as a fun skill/pose in its own right.
How To
Step 1
Start in a low squat, or kneeling on the floor. Kick one leg out straight to the side, then the other. Make sure both legs’ thighs, knees and toes are pointed forward (feet flexed - the outsides of your feet can be lifted, the sole of your foot does not have to be flat on the floor), and heels are in line with your hips.
Step 2
Keeping your knees facing forwards, slide your legs out as wide as you can (without knee pain). You should be feeling a deep stretch in your inner thighs.
If you feel any pinching in your outer hip, check out this blog post to troubleshoot
If your knees hurt, check out this blog post for suggested modifications
Hold this passive stretch for 20-60 seconds.
Modifications
Need to make it easier?
Take the weight out of your knees by doing your middle split on your back, like as in a supine straddle at the wall.
Support your knees by placing yoga blocks under your thighs (if your legs are low enough to the ground) to take pressure off your hips and knees.
Bend your knees and work on your frogger stretch instead.
Want to make it harder?
Place a block under one or both of your feet to work on your middle oversplits (only if your current middle splits are flat or close-to-flat).
Related Content
Blog Post: Straddle vs. Middle Split - What’s the Difference?
Blog Post: 10-Minute Middle Split & Straddle Routine
Blog Post: Knee Pain in Middle Splits? Try These Adjustments
Blog Post: Help! My Outer Hips Hurt When I Straddle
Blog Post: How to Flatten Your Middle Splits
