Wall Middle Split
The Wall Middle Split is a middle splits progression similar to a pancake stretch, but it focuses on widening the angle of the legs, as opposed to moving the trunk forward. It can be both active and passive, if you engage the medial glutes to move into the straddle.
- Type Of Exercise: Flexibility
- Muscles: Hips
- Difficulty: Moderate
- Equipment: Body Only
Wall Middle Split
- Lay on your back with your legs extended up a wall.
- Be sure your hips are in contact with the wall and straddle your legs wide.
- Keep them resting on the wall and your knees straight.
- Take the straddle as wide as you comfortable can.
- Engage your quads and keep your toes pointed.
- If your feet can reach the floor, keep them up just off of it and consider adding ankle weights to the stretch.
- Hold a comfortably challenging straddle for time.
- Exercise: Floating Pancake
- Type of Exercise: Mobility
- Muscles: Hips, Hamstrings
- Difficulty: Beginner
- Equipment: Body Only, Yoga Block
- Exercise: Isometric Middle Split
- Type of Exercise: Mobility
- Muscles: Hips
- Difficulty: Moderate
- Equipment: Body Only, Slider
