Technique
- From a standing position, open your legs out to the sides as wide as your current flexibility allows.
- Place your hands on the ground or on a support right in front of you.
- Alternate between pushing your feet in to activate your inner thighs, and relaxing into the position.
Form tips
- Optionally, the knees can be slightly bent.
- Aim to have your torso as upright as possible, to be more similar to the position you would be in with a full middle split.
Muscles
Strength
Secondary
- Hip adductors
Flexibility
Primary
- Hip adductors
Equipment
Appears in
Strength
Flexibility
Progressions
Partial middle split
Intermediate
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