Technique
- Stand up and open your legs wide, while keeping your knees bent.
- Use a posterior Pelvic tilt by engaging your glutes. Do not let your back arch.
- Push your feet in to engage your inner thighs and thus strengthen the stretched muscles.
Form tips
- There is no best width: play with different leg opening widths, see how they feel, and always aim to push your hips as low as possible.
Muscles
Strength
Primary
- Hip adductors
Secondary
- Glutes
- Hamstrings
- Quadriceps
- Pelvis
Flexibility
Primary
- Hip adductors
Individual muscles
Individual muscles
- Adductor longus
- Adductor brevis
- Adductor magnus
- Gracilis
- Gluteus maximus
- Semitendinosus
- Semimembranosus
- Biceps femoris (long)
- Rectus femoris
- Vastus medialis
- Vastus intermedius
- Vastus lateralis
Equipment
Appears in
Flexibility
Progressions
Partial middle split
Intermediate
Regressions
Wide squat
Beginner
Horse stance
Beginner
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