Middle split slides
Mobilityhardrepsno equipment
Standing straddle with the torso folded forward and the hands on the floor (or blocks) under the shoulders; both feet slide outward on a smooth surface into a wider straddle and are then pulled back in by squeezing the adductors.
How to do it
- Stand in a wide straddle wearing socks or with sliders under the feet, toes forward, legs straight.
- Fold forward from the hips and place the hands flat on the floor (or blocks) directly under the shoulders; arms straight.
- Slowly let both feet slide outward an equal amount, hips lowering, knees straight with kneecaps facing forward; hands take some weight.
- Squeeze the inner thighs to drag both feet back in to the starting width, raising the hips.
- Slow and controlled; hands stay where they are.
Muscles worked
femorali, glutei, adduttori