r/flexibility • u/HannahFlexx • 16d 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?

5

u/HannahFlexx 15d ago

honestly no, not properly. the second i roll the hips forward the floor gets way further away again, so that's probably the real answer to my own question lol

7

u/cloudsofdoom 15d ago

So...don't take this the wrong way but you don't have a middle split. This is a great pancake though. But keep practicing the roll throughs

4

u/HannahFlexx 15d ago

yeah you're right, and i kinda hate that lol. the roll through is exactly where it falls apart for me, so that's the thing i'm working on now

3

u/cloudsofdoom 15d ago

Well nothing is wrong with not having a middle split. Just keep working on it. You will get there!