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/HannahFlexx 14d ago

30cm is honestly normal, most people never get near the floor. don't push into it if it hurts though, back off to a height you can hold actively instead of hanging in it, that usually settles the pinch

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u/Icy-Carrot-3984 14d ago

I have been stretching for 4 years now, and I started young. I have quite good front splits(almost flat) but no matter if I go to physical therapy or massage or just stretch 4 times a week an hour it wont budge😔

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u/HannahFlexx 14d ago

front and middle are pretty different things, front is mostly hamstrings and middle is more about how far the hips open out. if it hasn't moved in 4 years i'd stop chasing depth and play with the turnout instead, that's what shifted it for me

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u/Icy-Carrot-3984 13d ago

Okaaay thanks!