← All exercises

Middle Split Progressions

Muscles worked

  • Hip Adductors

Form Cues

  • Start standing upright with feet wider than shoulder-width apart.

  • Keep your upper body upright and core engaged.

  • Slowly slide your feet outward, as far as is comfortable.

  • Keep your knees aligned with your toes.

  • Use your hands for support on the ground or on blocks.

  • Breathe deeply and relax into the stretch.

  • Hold the position for 30-60 seconds.

  • Avoid going too fast or too deep — respect your limits.

  • Lightly engage your thigh muscles to protect the joints.

Progressions

  1. 01

    Frog Hold

    • Begin on all fours, with your knees wide apart and feet in line with your knees.

    • Slowly lower your hips towards the ground, keeping your knees bent at 90 degrees.

    • Hold this position, feeling the stretch in your inner thighs and groin.

    • Keep your chest lifted and spine neutral while breathing deeply, holding for the desired duration.

  2. 02

    Single-Leg Straddle Hold

    • Start in a half-kneeling position, one leg in the frog position (bent at 90 degrees) and the other extended straight out to the side in a straddle position.

    • Slowly sink your hips down, keeping your extended leg straight and toes pointing up.

    • Hold this static position, focusing on the stretch in both the groin (frog leg) and inner thigh (straddle leg).

    • Breathe deeply, maintaining the stretch for the desired duration, and switch legs after completing the hold.

  3. 03

    Straddle Hold

    • Sit on the floor with your legs extended wide in a straddle position.

    • Flex your feet and keep your legs straight, engaging your quads to avoid collapsing at the knees.

    • Hold your torso upright or slightly lean forward, feeling the stretch along your inner thighs and hamstrings.

    • Maintain the hold for the desired duration, keeping the position static and breathing deeply.

  4. 04

    Loaded Straddle Hold

    Dumbbells or Kettlebells
    Dumbbells or Kettlebells

    • Sit on the floor in a straddle position with your legs extended wide.

    • Hold a light weight or resistance in front of you, maintaining an upright torso or slightly leaning forward.

    • Keep your legs straight and engaged, using the load to increase the intensity of the stretch in your inner thighs.

    • Hold this static position, breathing deeply and maintaining tension for the desired time.

Common mistakes

Built into a program made for you

Every exercise here adapts to your goals, equipment and schedule inside the app.