Middle Split
These notes combine advice from 12 reviewed passages across 9 workouts.
Overview
Section titled “Overview”The demonstrated versions widen the position gradually. Keeping the knees tight can make that widening easier to control. [2] [4] [5] [6] [7]
Position and control
Section titled “Position and control”One version begins standing with the hips high and then places the elbows on the floor. The head may also rest on the floor. Elbows-down holds in the evidence lasted 20 seconds in one version and 30 seconds in others. [1] [4] [7]
Progressing the stretch
Section titled “Progressing the stretch”Slide outward little by little without excessive tension. One 30-second progression asks you to try to open about one millimeter every five seconds. A separate 30-second version pairs continued opening with breathing. [2] [4] [7]
Supporting mobility and practice
Section titled “Supporting mobility and practice”During mobility work that supports the middle split, keep the torso upright and the chest open. Press slowly, shift weight into the target area, and then move back. [9]
Practice these stretches on other days as well. Set aside at least ten minutes for a short stretching session. [3]
Equipment
Section titled “Equipment”Wearing socks lets the feet slide during the stretch. Because the outward movement becomes harder to stop, controlling the slide adds a strengthening demand. [2]
A middle-split machine provides gradual mechanical adjustment. The feet sit on a board-like device, and turning its pulley widens the position a small amount at a time. [8]
Sources
Section titled “Sources”1. 2024-01-16, 6081.3-6109.7s
Workout: workout:2024-01-16
Passage: passage:2024-01-16:002270-002282
2. 2024-01-25, 6032.8-6044.8s
Workout: workout:2024-01-25
Passage: passage:2024-01-25:002040-002045
3. 2024-01-25, 6056.6-6067.1s
Workout: workout:2024-01-25
Passage: passage:2024-01-25:002049-002050
4. 2024-06-25, 4099.9-4108.5s
Workout: workout:2024-06-25
Passage: passage:2024-06-25:001581-001585
5. 2024-10-17, 1758.9-1777.2s
Workout: workout:2024-10-17-meeting-tldv-6710b91863648a00138a0353
Passage: passage:2024-10-17-meeting-tldv-6710b91863648a00138a0353:000540-000545
6. 2024-10-17, 1779.2-1785.6s
Workout: workout:2024-10-17-meeting-tldv-6710b91863648a00138a0353
Passage: passage:2024-10-17-meeting-tldv-6710b91863648a00138a0353:000547-000549
7. 2024-11-04, 4965.5-4988.8s
Workout: workout:2024-11-04
Passage: passage:2024-11-04:002054-002062
8. 2025-01-17, 5274.6-5309.5s
Workout: workout:2025-01-17-meeting-tldv-678a0f065f918b0013a6cef3
Passage: passage:2025-01-17-meeting-tldv-678a0f065f918b0013a6cef3:001571-001583
9. 2026-03-10, 880.2-899.4s
Workout: workout:2026-03-10
Passage: passage:2026-03-10:000290-000302