Hello everyone and welcome back to From The Top! Today we are going to be sharing with you our list of stretches that are super effective for attaining your middle splits. The amount of difficulty to achieving the middle split can often vary from person to person. Some dancers achieve them quickly, some slowly and some even give up all together eventually. But though they may be a little more stubborn than their right and left siblings, the middle split is, in fact, achievable and can be achieved by adding these key stretches into your routine! All of these stretches focus mainly on opening up the hip flexors and increasing flexibility in your hamstrings and quadriceps. All of which make up the target muscles group used in a middle split. Now, let’s get right into it!
Stretch #1
The Butterfly
The classic butterfly stretch will always have a spot on our list of favorites for achieving middle splits because it is a direct target to the hip flexors! Simply sit in this stretch for 10 seconds, with your feet close to your body. From there, while still in the butterfly stretch, slowly inch your feet farther in front of you for a deeper stretch and hold for another 10 seconds.
Stretch #2
The Frog
Ah, yes. The Frog, aka the Butterfly Stretch, only reversed! This stretch not only targets your hip flexors, but your inner thighs as well, allowing you to really train your body for it’s upcoming middle split accomplishment! Hold this stretch for 10-15 seconds or any time length that is most comfortable for you.
Stretch #3
Forward Lunge
Another classic that has made its way onto our list is the Forward Lunge! Lunges are another stretch that have withstood the test of time and are absolutely perfect for helping you achieve your middle splits. The reason? Forward lunges have the ability to target all of the necessary middle split muscles (i.e. quads, hamstrings and hip flexors) all at once! Be sure to stretch both right and left sides, holding for 10-15 seconds each. Want an even deeper stretch? Tilt your front foot to the side while still in the lunge position to really help open your hip flexors and prepare them for your middle splits.
Stretch #4
Straddle Stretch
This stretch is one that you probably saw coming. No matter what you’re working to accomplish flexibility wise, the Saddle Stretch is an absolute staple! Be sure to stretch in each direction (right, left and center), holding for 10 seconds each. To take this stretch up a notch, flex your feet and use your hands to slightly pick yourself up as push your pelvis forward little by little while still in the straddle stretch. This will deepen the stretch even more and engage your hip flexors, quads and hamstrings perfectly!
Stretch #5
Sumo Squat
Though it may be the most low key stretch on this list, the Sumo Squat is still no joke! A sure fire way to opening your hips and inner thighs, this stretch is very beneficial to achieving your middle splits. Start by standing with your legs shoulder width apart with your feet turned out. From there, slowly lower yourself down until your body is level in a deep plie in second. Hold this stretch for 10-20 seconds and I can guarantee that you will be able to feel your muscles begin to loosen immediately!
Stretch #6
Right & Left Split
And finally, we have the right and left split. Before working to achieve your middle split, it is very important to already have your standard splits on both sides. The reason being is that with having your right and left split, you already have quite a bit of flexibility in your hip flexors, hamstrings and quads. This will result in making the attaining of your middle splits a bit easier. So, be sure to stretch both your right and left splits for about 10 -15 seconds on each side to ensure that your muscles are fully open and ready to go into your middle split!
And there you have it, dancers! I wish you all the best of luck as you work to achieve your middle split and of course, I hope you all have a safe and happy weekend!
Keep dancing!
-Lexi
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