Body & Balance Studio
Posture scan

Middle Splits (from Butterfly)

stretchhip

Content last reviewed: 2026-07-06

Middle Splits (from Butterfly) demonstration

How to do it

  1. Sit tall on the floor with your back straight and shoulders aligned.
  2. Attach a strap around your right foot and extend that leg out to the side, knee straight.
  3. Gently ease both legs wide into a middle-split position and rest your palms on the floor in front of you.
  4. Hold 20–30 s, breathing steadily, then relax 20 s. Repeat twice.

Form cues

  • Equipment: a gymnastic strength band, yoga strap, or resistance band all work — use whichever you have.

Dosage

  • Hold 20–30 s
  • relax
  • repeat 2×

Muscles worked

hip adductors — anatomical illustration
hip adductorsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.
hamstrings — anatomical illustration
hamstringsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Stretches: hip adductors, hamstrings

Target muscles

Hip AdductorsHamstrings
Posterior Neck Stretch (Chin Tuck, Supine)Shoulder Adductor / Lat Stretch (Supine Overhead Reach)Lateral Neck Flexor Stretch (Side Tilt)Neck Extensor Stretch (Seated/Supine Flatten Neck)Pectoralis Minor Stretch (Supine Assisted)One-Joint Hip Flexor Stretch (Supine, Knee to Chest)