How to Train for Front and Middle Splits Quickly: Stretches, Form & More

1.5K views · 8 comments | Working towards middle splits? Try our simple 3 step approach where we pick one drill for external hip rotation. One drill for internal rotation and a third to load and lengthen the adductors in a middle split specific position. Improving range of motion takes time. Be patient. Measure your progress. Modify intensity based on recovery and have fun!  #middlesplits #mobility #flexibility #splits | Movement Co | Facebook

231K views · 5.1K reactions | Want to nail your middle split faster?...

1K views · 22 reactions | Upgrade Your Middle Splits A great way to...

Elevating my middle split drills! I am using a workout bench and a resistance band to pull my legs into an over-split. I do these exercises after I have warmed up and stretched out my middle splits. (Check out my stretch routines from FlexAbilities or my YouTube channel!) Exercise 1: Controlled middle split turnout to 1st position - this exercise works on precision and control. Exercise 2: Middle split kicks - use a lot of power to reach your maximum middle split! Exercise 3: Criss-cross middle