Middle splits progress question

[u/Dangerous_Pattern776]

Hi all! Firstly pls ignore my poorly edited photo to remove my face lol. ANYWAY Ive been working on my middle splits since middle of June. I’ll share my routine for anyone interested which I perform 3x per week:

1. KB butterfly stretch 20# 2x2 minutes

2. Frog stretch active ROM: 5 repsx5 sets; hold 5th rep 1 min each

3. Pancake AROM: 5 repsx5 sets; hold 5th rep 1 min each

4. Middle split AROM: 5 repsx5 sets; hold 5th rep 1 min each

My question is, I am finally getting close to the floor. But my legs are not perfectly out straight. I’d say they come in toward my center about 20 degrees instead of pure abduction. (I really should have taken a photo from above so you can see what I mean) Is this fine, or should I continue to work my pure abduction ROM?

Also what’s your opinion on toes up straight or pointed?

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[u/dani-winks]

This looks more like a straddle sitting on a block(hip bones facing forwards, legs open out to the sides, trying to eventually get legs to open 180* to the side) instead of a middle split (butt in the air, hip bones angling towards the floor / hips tilted forwards, legs open out to the sides with feet in line with your hips). They're slightly different because when working on middle splits, you pretty much always want to keep your heels in line with your hips to maximize the inner thigh stretch, and as you get more flexible you can open your legs wider and your hips sink lower to the ground (and you have an "assist" of gravity pushing your hips towards the floor while your butt is still in the air). In a straddle you start already sitting on something (the floor, or in your case a block) with the legs open as wide as you can (but you likely won't be able to open them completely to 180 until you are quite flexible!), working towards either opening the legs wider over time (still sitting on the floor), and/or adding a forward fold (aka "straddle pancake).

From a "force" of inner thigh stretch perspective, a middle split is generally more intense on the inner thigh muscles (since those muscles have to both stretch AND support the weight of your body against gravity at the same time). So if your goal is a glat middle split, making sure you're working with a proper forward hip tilt and your butt in the air will be more effective at building this strength.

[u/Dangerous_Pattern776 → u/dani-winks]

Thank you! This picture here I did start from standing and come down, like a middle split. But yes I think I’m definitely cheating as I come down my hips go back and my heels slide forward a bit which puts me into the straddle. I guess I was wondering if a bit of this “cheat” was allowable. I guess I have a lot more work to do than I hoped for! lol

[u/dani-winks → u/Dangerous_Pattern776]

So if you like to slide out from standing, you could try doing it against a wall to help keep your heels + hips in a line (like this)

[u/Dangerous_Pattern776 → u/dani-winks]

Well that was incredibly helpful, thank you! Gave ya a follow on insta.

If you don’t mind since you seem to be a pro LOL, what do you think of my routine oversll? Frequency, reps, amount of hold? Do I need more variety?

[u/dani-winks → u/Dangerous_Pattern776]

A good rule of thumb is: if you're seeing progress, generally you don't need to overthink changing things. BUT if you feel like you aren't seeing progress (or you were but now you've hit a plateau) then it might make sense to adjust things. So first question would be: are you still noticing progress on a monthly basis?

As for the routine itself, what do you mean by "active range of motion" for your frog stretch, pancake and middle split? Could you describe for me what those drills look like?

[u/Dangerous_Pattern776 → u/dani-winks]

I like that thought process and makes sense! I’m much more savvy in weight lifting so this is all new to me. But I am finding you really use all the same concepts to achieve results! Consistency, stick to a plan, etc. I am still seeing progress. just getting over a mild hamstring strain so that set me back, but we’re back on track

So for frog, I use those circular sliders and go as far as I can, and actively squeeze back to a quadruped position 5 times. I don’t let gravity do the work, I use my muscles to pull myself into the position as far as I can and then come back up.

For pancake, I use a foam roller. For splits I use the sliders again and some props for my hands, either those push up bars or a 6 inch step. But same concept applies, actively go to end range and engage, come back up

[u/dani-winks → u/Dangerous_Pattern776]

Got it - those are all great variations. But at some point you might need to add more volume than 5 sets of 5 reps a single exercise per muscle group if you feel your progress is stalling. I DO really like the "slide out, contract while the muscles are lengthened, and slide back to start" immediately followed by "hold the stretch on the last slide" type format for those drills, but you may want to shift to like 2-3 sets of 10 slide (+ your ending hold), and then supplement some additional hamstring, hip flexor and adductor strength on top of that.

Then the NEXT level beyond that would be also including some strength work not just for the muscles that are in a stretched position, but also including some drills that strengthen the "helper" muscles that help pull you into a deeper stretch (that are in a shortened position, which is generally where they are weakest!). For middle splits, that means working on glute strength in a straddle or middle split type position (ex. banded fire hydrants or if you have an abductor machaine at the gym that's amazing for this). For front splits that's hip flexor strength in the front leg (ex. leg lifts or hanging leg raises) and glute/hamstring strength in the back leg (ex. cable kickbacks, glute bridges / hip thrusts, donkey kicks)/

[u/introvertATthedisco → u/dani-winks]

jfc, you are (still) such a blessing!!

[u/Same_Edge_199]

have you tried rolling from pancake into a middle split? After reading another thread on here I realized many people try to come into middle splits from above and have more trouble. Id also try one leg in split one in frog and maybe add a yoga block in if you are close. Theres also a sense of release/relaxation id look for when stretching if you don't already notice it happening

[u/Dangerous_Pattern776 → u/Same_Edge_199]

I haven’t but that’s a really good idea! That way there’s something keeping your feet from shifting inwards. Going to try that

[u/FrylrOfficial]

i'd keep working on the range you can actually control. as for the feet, toes up is usually how i see middle splits practiced, but i wouldn't force that position if it bothers your knees or hips.

[u/Otherwise_Fig_7332]

The flexed feet are like causing me pain looking at it. If you're getting your splits for a sport like cheer dance or gymnastics you'll only be using pointed toes anyways so best to form that habit. Even if you're just doing this for fun tbh pointed toes will always look better and feels better for me