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...
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