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Started by Rakesh Yadav 287298, October 23, 2017 · 1 Replies · 65 Views
Hello
After 3 months Below i have posted my middle and front split pics , i can see that my front split is good as compare to middle split & much deeper.
I just wanted to know which are the muscle most involve in middle spilt & which is stoping me to get that 180 full split & any one would like to give any suggestion or any other progression, to help me towards my full split journey are most welcome, thanks
Hey Rakesh,
the middle split it is a multiarticular exercise/pose.
How much you can move down depends on how do you perform this one, you can do it as you are showing in the photo and the muscles more involved are hamstrings, calves, mono and muliti-joint adductors.
If you perform it with the hips in line you can take off the work from hamstring and calves.
Now, what it is the big limiting factor in the long term it is the posterior hip capsule, the piriformis stretch it is the greater solution here.