How to Do a Middle Split? 5 Exercises to Do Regularly The middle split is one of the most common flexibility exercises done during martial arts, gymnastics, and even calisthenics practice. It engages the hamstrings, hip flexors, and adductors (prominently known as the inner thigh muscles). Performing the middle split might seem easy if you have a flexible physique; however, it can be challenging otherwise. Today, we are going to uncover the routine you would require to do the middle split at home. 5 Exercises to Do for a Middle Split 1. Side-to-Side squats 2. Butterfly 3. Lying Leg Rotations 4. Fire Hydrant 5. Lunge Stretch 1. Side-to-Side Squats A common exercise that most athletes perform is the side-to-side squat. It directly targets the inner thighs, hamstrings, glutes, and quads. Simultaneously, it enhances hip mobility and body balance. It is an easy exercise to perform if you are familiar with squats. The only difference is that it requires lateral movement, meaning you sit on t...
How to Do a Middle Split? 5 Exercises to Do Regularly
The middle split is one of the most common flexibility exercises done during martial arts, gymnastics, and even calisthenics practice. It engages the hamstrings, hip flexors, and adductors (prominently known as the inner thigh muscles).
Performing the middle split might seem easy if you have a flexible physique; however, it can be challenging otherwise. Today, we are going to uncover the routine you would require to do the middle split at home.
5 Exercises to Do for a Middle Split
1. Side-to-Side squats
2. Butterfly
3. Lying Leg Rotations
4. Fire Hydrant
5. Lunge Stretch
It is an easy exercise to perform if you are familiar with squats. The only difference is that it requires lateral movement, meaning you sit on the sides (left and right) instead of in the center. So, you begin standing with your legs slightly spread and then sit on either side, and then perform the same thing after centering your body on the other side.
Side-to-side squats will be challenging to perform initially if you have an inflexible physique. However, you can improve the movement by sitting on one side for a few seconds. For example, ten, with your feet on the ground and without uneasiness. Then, repeat the same on the other side. Do at least ten reps of ten seconds each on both sides to begin with.
Firstly, if you are new to the exercise, you should sit down and touch the bottom of your feet with each other. Now, bring them together while your hands are holding them towards your body. The closer the better. Now flap your thighs like a butterfly. That’s it!
If you are familiar with the butterfly exercise, you should do more advanced versions, such as touching your body to the ground while in a butterfly pose. Secondly, stay in the butterfly pose for up to 60 seconds and do three sets. Your feet should be touching the ground at all times.
The lying leg rotations (or in-to-out leg bends) is commonly practiced for flexibility. It is a great abs exercise too. However, it majorly impacts the adductors and helps to open up the legs for doing a middle split easily.
Performing this exercise while lying is more beneficial, as it helps to control the body posture. It requires lying flat on the ground, then bringing the leg closer to your stomach by bending, and then pushing it outwards in a circular movement until your leg is straight again.
Repeat the movements at least ten times with each leg and do at least three sets. Doing the lying leg bend rotation is one of the best exercises to open up the legs for a middle split, as it can be performed by a beginner and an advanced-level athlete.
The fire hydrant is one of the least performed exercises; however, it provides great flexibility benefits. The exercise stretches the inner muscles and relaxes the body. It even tones the glutes and the hips.
The fire hydrant exercise requires you to be in a cat-to-cow stretch position and raise the leg while it's bent on either side, and your hands stay straight on the ground. The fire hydrant exercise will further open your legs to do the middle split easily.
Performing sets of ten reps each on either side would be the best approach to begin the fire hydrant for a beginner. However, advanced-level athletes should push the repetitions or the sets as per their capability.
If you have ever done the lunges, the lunge stretch would be an extension to the exercise. You need to be in a lunge posture with one leg stretched ahead and the other one completely stretched, and push your knees towards the ground.
It is a good stretching exercise performed even by cricketers during their warm-up. It helps to enhance leg flexibility. If done correctly, it can enhance the strength of the hamstrings, quads, and calves.
An extension of this exercise is the lunge walk stretch. It is performed similarly, but the only difference is that you stretch your muscles when you take a step forward. It is a great way of engaging all the leg muscles and losing weight.
The middle split exercise is one of the most commonly sought-after exercises; however, most people fail to perform it or give up because they think that it only demands the traditional stretching from the center exercise, which isn’t true.
If you have an inflexible lower body, it is necessary to do exercises like the side-to-side squats, butterfly, lying leg rotations, fire hydrant, and the lunge stretch to begin the middle split journey.
However, if you are concerned about getting injured or lack motivation or doubt, it is best to hire an online personal fitness trainer to assist with your flexibility and mobility journey. The online fitness coach would also teach you other exercises that would help you reach new heights in your fitness journey.
Get in touch today to hire an online fitness trainer. Leave a message or comment to begin your online fitness classes.
3. Lying Leg Rotations
4. Fire Hydrant
5. Lunge Stretch
1. Side-to-Side Squats
A common exercise that most athletes perform is the side-to-side squat. It directly targets the inner thighs, hamstrings, glutes, and quads. Simultaneously, it enhances hip mobility and body balance.It is an easy exercise to perform if you are familiar with squats. The only difference is that it requires lateral movement, meaning you sit on the sides (left and right) instead of in the center. So, you begin standing with your legs slightly spread and then sit on either side, and then perform the same thing after centering your body on the other side.
Side-to-side squats will be challenging to perform initially if you have an inflexible physique. However, you can improve the movement by sitting on one side for a few seconds. For example, ten, with your feet on the ground and without uneasiness. Then, repeat the same on the other side. Do at least ten reps of ten seconds each on both sides to begin with.
2. Butterfly
Yoga practitioners, martial artists, and gymnasts are mostly familiar with the butterfly. It improves flexibility in the groin region, hips, and inner thighs. It even relaxes the body. Performing the butterfly exercise is very simple; however, we will take you through a few variations.Firstly, if you are new to the exercise, you should sit down and touch the bottom of your feet with each other. Now, bring them together while your hands are holding them towards your body. The closer the better. Now flap your thighs like a butterfly. That’s it!
If you are familiar with the butterfly exercise, you should do more advanced versions, such as touching your body to the ground while in a butterfly pose. Secondly, stay in the butterfly pose for up to 60 seconds and do three sets. Your feet should be touching the ground at all times.
3. Lying Leg Rotations (In to Out)
The lying leg rotations (or in-to-out leg bends) is commonly practiced for flexibility. It is a great abs exercise too. However, it majorly impacts the adductors and helps to open up the legs for doing a middle split easily.
Performing this exercise while lying is more beneficial, as it helps to control the body posture. It requires lying flat on the ground, then bringing the leg closer to your stomach by bending, and then pushing it outwards in a circular movement until your leg is straight again.
Repeat the movements at least ten times with each leg and do at least three sets. Doing the lying leg bend rotation is one of the best exercises to open up the legs for a middle split, as it can be performed by a beginner and an advanced-level athlete.
4. Fire Hydrant
The fire hydrant is one of the least performed exercises; however, it provides great flexibility benefits. The exercise stretches the inner muscles and relaxes the body. It even tones the glutes and the hips.
The fire hydrant exercise requires you to be in a cat-to-cow stretch position and raise the leg while it's bent on either side, and your hands stay straight on the ground. The fire hydrant exercise will further open your legs to do the middle split easily.
Performing sets of ten reps each on either side would be the best approach to begin the fire hydrant for a beginner. However, advanced-level athletes should push the repetitions or the sets as per their capability.
5. Lunge Stretch
If you have ever done the lunges, the lunge stretch would be an extension to the exercise. You need to be in a lunge posture with one leg stretched ahead and the other one completely stretched, and push your knees towards the ground.
It is a good stretching exercise performed even by cricketers during their warm-up. It helps to enhance leg flexibility. If done correctly, it can enhance the strength of the hamstrings, quads, and calves.
An extension of this exercise is the lunge walk stretch. It is performed similarly, but the only difference is that you stretch your muscles when you take a step forward. It is a great way of engaging all the leg muscles and losing weight.
Conclusion
The middle split exercise is one of the most commonly sought-after exercises; however, most people fail to perform it or give up because they think that it only demands the traditional stretching from the center exercise, which isn’t true.
If you have an inflexible lower body, it is necessary to do exercises like the side-to-side squats, butterfly, lying leg rotations, fire hydrant, and the lunge stretch to begin the middle split journey.
However, if you are concerned about getting injured or lack motivation or doubt, it is best to hire an online personal fitness trainer to assist with your flexibility and mobility journey. The online fitness coach would also teach you other exercises that would help you reach new heights in your fitness journey.
Get in touch today to hire an online fitness trainer. Leave a message or comment to begin your online fitness classes.