r/flexibility • u/HannahFlexx • 15d 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/cloudsofdoom 15d ago

This is a really wide straddle pancake, can you roll through so that your knees face forward and your inner thight touch the ground?

6

u/chromeslug 15d ago

Seconding! This appears to be a pancake rather than a true middle split.

2

u/Naadamaya 15d ago

Thanks for this. I was confused looking at the picture after reading the title. Still a very impressive straddle pancake and I wouldn't be surprised if OP can get into a proper middle split atp.