top of page

Mastering Middle Splits: Benefits and Tips

If you're interested in improving your flexibility for the middle splits as an adult, look no further! Middle splits not only look impressive, but they also have numerous benefits for your health and wellbeing. In this blog post, we'll explore what middle splits are, the benefits of achieving them, and how you can work towards mastering this type of split. I will also be sharing my favorite drills and warm up routines!

I remember the first time I did a middle splits as an adult, it was end of 2016. 10 years have passed since I last did a middle split. So the split itself was not unfamiliar to me... however, years of sitting, not working on my external hip rotation and not stretching the legs reduced drastically my ability to stretch my legs out. Basically, those 10 years made my external hip rotation to be almost non-existent.

What are the Middle Splits?

Middle splits involve stretching your legs out to the side until your hips are opened to their maximum degree, ideally creating a 180-degree angle between your legs. This type of splits require flexibility in the hips, hamstrings, and adductors; as well as hip mobility. They are considered one of the most challenging stretches to achieve, and either you are gifted at it, or you need to work hard to get them. Even then, many will never be able to achieve a 180-degree angle because of their hip joint. If forced, it can even lead to chronic pain like hip impingement.

Recent post I shared with my YouTube community about my Middle Splits progress

What are the Challenges to get the Middle Splits?

Getting the middle splits as an adult can be challenging for several reasons. In the next lines we mention some of the most common ones: