Program GoalMiddle splits
Delivery FormatVideo follow-along or written workouts
Experience LevelHalfway down middle splits
Program DurationFour weeks
Training FrequencyTwice per week
Resistance bands

Workout overview

Workout One (25 mins)Workout Two (25 mins)
1A. Cossack squat IR
1B. Seated hip abduction
2A. Pancake roll throughs
2B. Lying hip internal rotation
3A. Middle splits get up
3B. Supine band hip abduction
4. Middle splits contractions
1A. 90/90 hip swivels
1B. Thoracic extension
1C. Pancake stretch
2A. Lying side to side taps
2B. Elevated hamstring stretch
3C. Wall middle splits

Weekly schedule

Below is a sample of how to schedule the workouts when combining it with a strength program.

MondayStrengthWorkout One (Intense Day)
ThursdayStrengthWorkout Two (Limbering Day)
Friday Strength

Baseline testing

We’ll see the lowest position you can hold your middle splits for five seconds

The middle splits test
Above 130º130 – 150ºPast 150º

Note: if you scored as a beginner, I recommend starting with my Intermediate Middle Splits Program.


The last part of the middle splits, going from 150 degrees to the floor, takes the longest and is the most uncomfortable. Here, small changes in depth are very hard to detect and it is common to avoid going further due to the physical discomfort (we are creatures of comfort). I.e. if you should be holding the exercise at 150 degrees, you may hold it at 145 degrees without realising.

For this reason, the use of measuring your depth objectively becomes useful. An example would be keeping one foot in the same position (against a wall) and using something to measure the distance your second foot is from the wall. In the photo below I’m using a tape measure (the edge of a yoga mat may also work). This setup would be useful for exercises such as middle splits contractions, middle splits get-ups and even the middle splits test.

Measure the length of your middle splits with tape measure. Numbers don’t lie.

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