How to Do the Middle Split: Step-by-Step Stretching Routine for Flexibility and Mobility

The middle split, also known as the spagat; is a skill that many people want to achieve. Maybe it’s to improve flexibility, increase range of motion, or simply because it looks really cool!

Whatever your reason is, in today’s video I’m going to teach you how to work toward it.
But first, there are a couple of things you need to keep in mind:

First: Opening your legs to that level won’t happen overnight. It takes patience and most importantly consistency.

Second: You need a proper stretching routine that helps open your hips, develop flexibility in your inner thighs and legs in general, and also build some strength to support the position.

In this video, I’m sharing with you the routine I personally use and teach to my students. It’s designed to help you achieve the middle split in a safe and effective way.

If it’s your first time trying this and your flexibility is limited, don’t worry you won’t achieve the full split today. But you’ve already taken the first step, and with time, you’ll get there!

This routine includes a combination of hip openers, dynamic and static stretches, and progressive movements that will gradually lead you to your goal.

Exercises we’ll be doing in this routine:

• Hip openers

• Half lunges

• Butterfly stretch with forward fold

• Frog stretch

• Single leg stretches

• Progressive middle split

• Full middle split

• Cool down and relaxation

Tips to improve your flexibility and avoid injuries:

• Do this routine consistently, at least 3 times a week

• Don’t force your body beyond its limit. Listen to it and take it step by step

• Keep breathing deeply and steadily during each stretch

• Always warm up before stretching

• Include strength exercises to support your flexibility work

With patience and dedication, you’ll start to notice your flexibility improving. Your body will adapt, and eventually you’ll be able to achieve the middle split.

Just remember everybody is different, and we all have our own unique process. Respect your timeline, honor your progress, and enjoy the journey!

Now hit play on the video below and let’s stretch together.