Middle splits – or centre splits or straddle splits, whatever you want to call them – can be notoriously hard to achieve. If you google middle splits training, you will come up with a long list of techniques to try. Some of these methods can be useful, but most are pretty ineffective. Unfortunately, there are many tips that are downright dangerous. I regularly work with dancers, gymnast, circus performers, etc., who have resorted to some pretty extreme measures to achieve the middle splits. In fact, middle splits training is probably the most common cause of stretching related injury I see.
So, what can you do to train the middle splits effectively and safely?
First, let’s quickly talk about the muscles involved. The muscles that need to extend (lengthen) are mainly the inner thigh, or adductor muscles. All five muscles on the diagram below must lengthen.
In order to safely and effectively achieve any flexibility position, the opposite muscles need to contract and stay active throughout. In this case, the muscles that work to move you into and hold a middle split position are primarily the glutes, the deep hip external rotators, and the quads.
There is never any one-size-fits-all training plan, and no one set of exercises that will be perfect for everyone. However, here are two exercises that I have found to be safe and effective for most people, regardless of their flexibility level. These two drills can help if you are a beginner, just starting to train your middle splits, right up through trying to get those last couple of inches.
***Before practicing any flexibility or strength training, always warm-up properly first. Do about five minutes of walking / jogging / easy squats / etc. first***
The first exercise is an activation drill. It fires up the glutes and quads, which then allows adductors to lengthen. Note – this is not a stretch. It’s ok to feel gentle stretching, but DO NOT push further into the point of intense stretching. (Intense stretching never works. It activates your stretch reflex, which then decreases your flexibility. I will be posting more about that soon…)
Kneel on the floor. Then take one leg out to the side in second. At this point you really shouldn’t feel much of a stretch anywhere. Bring your leg forward as needed to avoid too much stretching in your groin. If you feel too much stretch in the back of your leg, you can put a pillow (or 2 or 3) between your supporting foot and your bottom. Contract your thigh muscles, dig the heel of your extended leg into the floor, and lift yourself up a few inches. Hold for 5 seconds, then lower. As you lower, allow your extended leg to stretch a little further – just to the point of feeling a gentle stretch. Repeat 3-4 times each side.
It’s also important to develop strength in the adductor muscles. Too much stretching actually weakens muscles. So, it’s important to counteract this effect by strengthening as well as lengthening the muscles you want to extend. Also, if you’ve reached a plateau in your flexibility training, one of the best ways to break through the plateau is by strengthen the muscle in question. This is where eccentric training can help. Eccentric training builds strength during the lengthen phase of a movement. (See my full post about eccentric training for more details.) The second exercise in my video demonstrates one way to eccentrically strengthen the adductors.
Lie on your back, and bring your legs up. Let your knees bend a little for comfort. Slowly lower your legs out to the side, into a V position. Then, slowly bring your legs back up. I usually recommend lowering for about the count of 3. Lower to the point where your body naturally stops. Don’t try to push the position. Note – this is also not a stretch. It is a strengthening exercise. Do not hang out in the V position. Start with 2 or 3 sets of 10 reps, and build up to about 20 reps per set. If you get really strong at this exercise, you can add ankle weights. But only add the weights if you can control the movement!
Also, be sure to check out my middle splits training lunge. It’s another of my favourite drills that is safe and effective for pretty much everyone.
As always, if you have any questions about the exercises, please leave a comment before you attempt them.
Don’t forget to check out my flexibility training package to see how I can help you achieve your ultimate range of movement safely and effectively. And, of course, follow me on social media to stay up-to-date with my latest advice!
