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Isometric Middle Split
The Isometric Middle Split is an active mobility exercise, rather than a simple passive stretch. While it does stretch the groin and inner thighs, it also requires active engagement through these muscles to stabilize the body.
- Type Of Exercise: Mobility
- Muscles: Hips
- Difficulty: Moderate
- Equipment: Body Only, Slider
Isometric Middle Split
- Begin standing with your feet straddled just outside of hip-width.
- Ideally, you should perform this exercise on a slippery surface with socks or sliders under your feet.
- Keep your knees straight, quads engaged, and feet facing forward throughout.
- Squeeze your inner thighs by engaging as if you were trying to slide your feet together.
- Hold this contraction for ten seconds without actually pulling your feet in.
- Relax your muscles, slide your feet out wider, and perform two more 10-second contractions.
- Straddle wider before each 10-second hold and, after three contractions, straddle wider one more time.
- Perform a fourth contraction for an extended duration (at least ninety seconds) before ending the set.
- Keep the intensity of these contractions extremely low to prevent injury; this exercise is easy to push too hard.
- Exercise: Wall Middle Split
- Type of Exercise: Flexibility
- Muscles: Hips
- Difficulty: Moderate
- Equipment: Body Only
- Exercise: Supine Flair
- Type of Exercise: Mobility
- Muscles: Hips, Hamstrings
- Difficulty: Moderate
- Equipment: Body Only