Middle Splits

stretchhip

Content last reviewed: 2026-07-06

Middle Splits demonstration

How to do it

Place a strap's loops over both of your feet.
With bent legs, wrap the padding of the strap behind your neck or upper back.
Slowly extend your legs into the splits.
You can do this stretch with pointed or flexed feet.
Make sure to engage your quads to stabilize your knees, and use your abdominals to maintain your balance.

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.

quadriceps — anatomical illustration — quadricepsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

abdominals — anatomical illustration — abdominalsAnatomical illustration from Z-Anatomy (derived from BodyParts3D), licensed under CC BY-SA 4.0.

Stretches: hip adductors, hamstrings

Strengthens: quadriceps, abdominals

Target muscles

Hip Adductors Hamstrings Quadriceps Abdominals

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)