Mastering the Middle Split - The Ultimate Guide

Don’t let mastering the middle splits seem like a daunting task. Our Middle Splits Stretch Guide is here to help. Although it may seem more challenging than a front split, it only requires consistency and patience. This highly coveted hip-opening stretch takes time and effort to achieve, but your daily practice will pay off.

To perform the middle split, also known as a center split, you must spread both legs as wide and parallel to the ground as possible. Ensure your ankles, knees, and hips are lined up to form a 180-degree angle.

The key to a successful middle split is external hip rotation. Start with hip-opening stretches and watch your progress as you practice consistently. Don’t rush the stretch and never force it before properly warming up. Take your time and stretch with patience and ease.

A routine to help improve your middle split flexibility

1. Half Frogger Leg:

  • Lie on your back with feet flat on the floor and knees bent.
  • Raise one knee over the hip, keeping the hip and knee aligned.
  • Allow the knee to bend as far as comfortable, keeping the hips on the ground.
  • Engage the inner thigh to bring the knee back up.
  • Repeat for 30 seconds on each side.

2. Full Frogger:

  • Lie on your back with both legs raised over your hips and bent at 90 degrees.
  • Extend the legs out to the side until you feel the inner thigh stretch, then bring your legs back together.
  • Repeat for 30 seconds.

3. Hamstrings opener:

  • Stand with a wide stance and a slight bend in your knees.
  • Lean forward with a flat back until you feel a hamstring stretch.
  • Firmly plant your feet as you stand back up.
  • Repeat for 30 seconds.

4. Horse Stance:

  • Stand with feet far apart, slight bend in knees and pelvis forward.
  • Maintain position as you heel-toe, keeping toes pointing forward.
  • Hold for 30 seconds.

5. Side-to-Side Reaches:

  • Sit in a seated straddle and use blocks to raise hips if needed.
  • Reach across to one leg to stretch hamstrings and inner thighs, then switch sides.
  • Repeat for 30 seconds.

6. Frogger Stretch:

  • Get on all fours with knees bent at 90 degrees and feet beneath them.
  • Drop down to elbows or support on hands with arms straight.
  • Inner thigh muscles should feel stretched.

How to do the middle split

  • Start by spreading your feet as wide apart as you can. Face the long edge of your mat and place your hands on your hips.
  • Slowly lower your upper body until your hands reach either the blocks or the floor.
  • While stretching, alternate moving your hips back and forth.
  • To deepen the stretch, try pigeon-toeing your feet, bringing your outer foot and inner arch to the ground and pulling your kneecaps towards your hips.
  • Hold the position for a bit, then stop the rocking motion and stay still.
  • When you’re ready to exit, place your hands on your hips and slowly stand up. Walk your hands towards your body, lift your chest, and bring your legs together to end the Middle Splits.

Middle split variations

To perform the Middle Splits at the wall, lie down facing the wall and raise your legs up it until you’re at the edge. Spread your legs wide to get into the Straddle position. Use the wall for support and let gravity help with the stretch. To make it more intense, consider adding ankle weights.

For a more passive straddle, simply lie down facing the wall and lift your legs up it to the edge. Spread your legs wide for the Straddle position and rely on the wall for support. Let gravity do the work, and for extra intensity, consider putting on ankle weights.

Avoid These Common Mistakes During Your Middle Split Practice

Unnecessary Pain: Remember, stretching shouldn’t be painful. If you’re feeling discomfort, switch to a half-split, froggie, or supine straddle with your legs against the wall.

Skipping Modifications: Props like yoga blocks, cushions, or blankets can enhance your training. During your middle split, place blocks over your knees for more support and under your hands to reduce strain.

Sticking to the Same Routine: To prevent muscle adaptation, switch up your routine and challenge your body. Aim to mix things up and increase intensity when a workout becomes too familiar.

Not Seeking Help: If you’re having trouble with your middle split, consider getting help from a specialist. Consider joining Asana Rebel for access to a variety of fitness and flexibility programs.

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