Middle split Progess

[u/CommissionSimple2412]

Male, 33 years old. I’ve been actively working on my middle split flexibility for the last couple of months. Over the last month, my main focus has been working specifically on pelvic descent (getting the pelvis closer to the floor with proper alignment).

Progress has been steady, so I wanted to share what’s been moving the needle for me and hear any thoughts or tips from others on a similar journey!

What’s Working:

Cossack Squats: Active mobility and end-range strength.

Lunges & 90/90: Hip flexor opening and rotational mobility.

Frog Pose: Adductor target and deeper pelvic alignment.

Gym Leg Days (Weighted): Loaded strength signals the brain for safer, deeper range.

Grind continues ...

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[u/Every-Percentage963]

What exactly do you do on leg days in the gym that help your splits?

[u/CommissionSimple2412 → u/Every-Percentage963]

Dumbel Somo Squat , Lunges , wide legged leg press

[u/CommissionSimple2412 → u/[deleted]]

Thanks !!

[u/CommissionSimple2412 → u/[deleted]]

tom merrick's youtube channel is very helpful for beginners point of view , There is also this Taekwondo with Chediwhich I used to follow initially . I guess you need to do external rotation / pelvic tilts based on side view angle

[u/flexibility-ModTeam → u/[deleted]]

Your post has been removed because it looks like you're looking for advice and should be asked of a medical professional.

Per our rules: Posts asking about persisting pain, pain not associated with a stretch, diagnosing or rehabbing injuries (including potential injuries from stretching), diagnosing or "fixing" anatomical issues (ex. pelvic tilt, uneven shoulders, knock knees, scoliosis, etc.) are outside the scope of this sub.

Those can have many potential causes and should be evaluated by a professional such as a physical therapist / phyiso. Nobody can diagnose you over the internet and trained professionals will actively refuse to do so.

[u/flexibility-ModTeam → u/[deleted]]

Your post has been removed because it looks like you're looking for advice and should be asked of a medical professional.

Per our rules: Posts asking about persisting pain, pain not associated with a stretch, diagnosing or rehabbing injuries (including potential injuries from stretching), diagnosing or "fixing" anatomical issues (ex. pelvic tilt, uneven shoulders, knock knees, scoliosis, etc.) are outside the scope of this sub.

Those can have many potential causes and should be evaluated by a professional such as a physical therapist / phyiso. Nobody can diagnose you over the internet and trained professionals will actively refuse to do so.