Half Middle Split
Half Middle Split
Muscle Group Stretched: Adductors
Muscle Group Strengthened: n/a
Type of Stretch: Passive Static
Difficulty: All Levels
Suggested Prerequisites: none
The half middle split or “half frogger” stretch is an intermediary stretch between a bent-knee frogger stretch and a straight-legged middle split. By straightening only one leg, we can focus better focus on the stretch in that leg, without stressing our knees as much as in a full middle split.
How To
Step 1
Start in a kneeling position. Kick one leg out to the side, with the thigh, knee, and toes pointing forwards (ankle flexed). Don’t let the thigh and knee rotate up towards the ceiling (as in a straddle), they should be facing the front. Slide the straight leg out to the side until you feel a deep inner thigh stretch in the straight leg (depending on your flexibility, you might also feel a considerably stretch in the bent knee leg, that’s OK). Be careful to keep both knees in line with your hips, and not let your hips shift forwards.
The end position should be one leg doing a frogger stretch (knee bent 90 degrees), and the other leg doing a middle split.
If you feel any pinching in the outside of your hips, check out this blog post.
Hold this passive stretch for 20-60 seconds.
Modifications
Need to make it easier?
Physically support the knee of the straight leg with a block. You can place a yoga block on the inside of the knee, or even the inner thigh, to take weight out of the knee.
Want to make it harder?
Make it active. Turn it into half middle split slides.
Add a block under the straight leg foot and to turn this into a half middle oversplit (only advisable if your hips are flat, or close to flat on the floor).
Do a full middle split.
Related Content
Flexopedia: Half Middle Split Slides
Blog Post: Knee Pain in Middle Splits? Try These Adjustments
Blog Post: Help! My Outer Hips Hurt When I Straddle
Blog Post: Straddle vs. Middle Split - What’s the Difference?
Blog Post: 10-Minute Middle Split & Straddle Routine
