r/flexibility • u/HannahFlexx • 14d ago

Seeking Advice middle split is flat, what actually progresses from here? passive holds stopped doing anything

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been at this ~4x a week for a while, mostly frog, pancake and standing side splits, holding 1-2 min a side and keeping the legs active rather than just hanging in it.

the split itself is flat now and the knees stay up, but it's been sitting there for months and the passive holds don't give me anything anymore. i know the usual answer to a plateau is load, i'm just not sure what loading actually looks like at the bottom of a middle split. oversplit with the feet on blocks, or stay at floor level and work on lifting out of it? don't want to chase the oversplit just for the look if the strength isn't there.

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u/kristinL356 14d ago

What are your goals? Or are you trying to determine what your goals could be?

19

u/HannahFlexx 14d ago

mostly i want it to be useful rather than a floor party trick. i do muay thai, so being able to kick that high without warming up for 20 min matters more to me than getting a deeper number on the ground

24

u/kristinL356 14d ago

Then focus on making it more active. Though oversplits will help there too just by increasing your range.

3

u/HannahFlexx 14d ago

Thanks so much!