Seated Band-Assisted Middle Split Hold
stretchhipadvancedpassiveAdductor length
2 × 25s
How to do it
- Sit tall with both legs extended wide and palms or blocks on the floor for support.
- Place the midpoint of a long band behind the lower back at waist height, bring one end around each outer hip and loop each end around the corresponding forefoot.
- Keep band tension low; use it only to support the feet rather than pull the legs wider.
- Keep both kneecaps generally upward and knees comfortably straight.
- Hold a controlled submaximal width, then bend the knees and release the band gradually to exit.
Form cues
- Do not force symmetry or maximal width.
- Keep the pelvis supported and avoid bouncing.
- Keep the band broad and flat behind the waist, keep the face outside its recoil path and release it if it compresses the skin or torso.
- Stop for groin or medial-knee pain.
Muscles worked
Stretches: hip adductors, hamstrings
Part of a program
Part of Front Splits
This exercise is one move. Front Splits puts it in a plan — so you know what to do, in what order, and how much, week by week.
- Sequenced & dosed — the right exercises, in the right order, at the right volume.
- Progresses with you — difficulty ramps as you get stronger, not on a fixed calendar.
- Personalized — built around the specific limiter actually holding you back.
- Tracks your progress — see what's working and adjust over time.
See the program →
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