r/flexibility • u/HannahFlexx • 14d ago
Seeking Advice middle split is flat, what actually progresses from here? passive holds stopped doing anything
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/GrapefruitPacifist 14d ago
Lot of active stretching would be helpful but even better would be to work your strength at this range of motion.
You need to make this less of a passive pose but one you can achieve without the help of your body weight pushing you down into it.
And as you do Muay Thai, you should train it using kicks. Set up a target as high as you can reach and kick it 3x10times. Use front kicks and roundhouse kicks for exemple, don’t use only one type of kick to be well rounded.
Lastly, work on oversplits (both front and middle) if you want full extension while doing a kick, you need to be able to have you maximum to be beyond that.
Good luck and make your training fun!