How to Middle Split - Complete Guide to get flat & beyond

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The Middle Split is one of the most popular flexibility skills. The goal in the Middle Split is to open the legs into a fully flat line with a straight lower back and the knees pointing in the same direction as the head but the opposite direction of the seat bones.

The Middle Split combines hip mobility, hamstring flexibility, adductor flexibility and to some extend abductor strength. Advancing in your Middle Split Stretching will allow you create a mechanical advantage in handstand and calisthenics skills, to be more stable when ever lifting your legs and to simply look visually more appealing in all bodyweight styled movement cultures..

When training for the Middle Split begin by isolating the adductors and hamstrings. This will allow you not only to make fast gains early on in your journey but also to identify possible weak spots.
Once you gain initial mobility begin extending the legs and practice the whole shape.

CAUTION!! When practicing the complete middle split shape with extended legs it is essential that your knees are fully locked and your quads are engaged to protect your knees from injuries!

The road to the middle split can be long for some but over the years I have come to realize that every single client of mine was able to unlock their middle split. Warm up well, stay consistent and combine different stretching techniques into a well organized program to maximize your gains and sustainability.

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Timestamps:
00:00:00 Intro
00:00:48 Attempts are not training
00:01:23 Components of the Middle Split
00:02:57 Pancake for Middle Split
00:05:10 CAUTION!! Bent Knees
00:05:54 Dynamic Stretches
00:06:55 Static Stretches
00:07:27 PNF Stretches
00:10:52 Active Stretches
00:12:20 Weighted Middle Splits
00:13:15 Recap & Sample Routine