Middle split (hold)

Mobilityhardtimedno equipment

Static middle (side) split: both legs straight out to the sides as wide as available, pelvis pushed forward and tilted so the torso stays upright, kneecaps and toes pointing up/forward, hands on the floor in front for support.

How to do it

1. From a wide straddle, slide both feet out evenly as far as comfortable; legs straight.
2. Keep the kneecaps and toes facing up/forward (not rolled forward to the floor).
3. Push the hips forward so the pelvis is in line with the legs (not sitting behind them) and keep the torso upright or slightly forward.
4. Hands flat on the floor in front of the hips to control the weight; gaze forward; hold and breathe.

Muscles worked

Supporting: adductors