Middle Splits
2 × 25s
A strap-assisted supine middle-split stretch that uses gradual leg extension to control the width and intensity.
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.
Why this exercise helps
A middle split places both hips in wide abduction and creates a substantial stretch through the inner thighs. In this supine version, the strap supports the legs while you straighten and widen them gradually, making the intensity easier to regulate than dropping quickly into end range. Light quadriceps effort can help maintain a comfortable knee position, while abdominal effort can steady the trunk. The strap should not pull on the neck, and hip anatomy may limit the useful range even with consistent practice.
Stop or modify if
- Extending both legs to full range in one quick movement. Ease into the stretch gradually and stop before a sharp groin or hip-joint sensation.
- Allowing the kneecaps to roll inward as the legs widen — keep the kneecaps pointing toward the ceiling and actively engage the quadriceps to maintain knee alignment.
- Bracing the abdomen so hard that breathing stops. Use only enough trunk effort to keep the position steady while breathing normally.
Modifications and progressions
- Begin with bent knees and only partial leg extension if full extension immediately creates a sharp groin pull, straightening gradually across sessions.
- Use a yoga strap or resistance band in place of a gymnastics band — the key is consistent, gentle traction rather than the specific equipment used.
Muscles worked
Stretches: hip adductors, hamstrings
Strengthens: quadriceps, abdominals
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.
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