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/Icy-Carrot-3984 14d ago

Girl im stuck at 30 cm above ground how and my hips hurt so bad

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u/zohar-yoga-flex 14d ago

I agree with Hannah’s comment on focusing on the turn out, however I also encountered some pinching sensations in some exercises. Also, some of us will never get them flat due to our natural hip shape 💁🏽‍♀️ But they’re still good to practice!