Middle Split Slider

Instructions

1. Start in a half-kneeling position with one knee on the floor.

2. Place the other leg out to the side with that foot on a slider, towel, or glider.

3. Keep your torso upright, your core lightly engaged, and your hands on your hips or on a support for balance if needed.

4. Slowly slide the outstretched leg farther out to the side.

5. Keep your hips as level as possible as you move into the side split position.

6. Go only as far as you can while keeping control and good alignment.

7. Pause briefly at the end of the range.

8. Pull the sliding leg back in with control to return to the starting half-kneeling position.

9. Repeat for the prescribed number of reps, then switch sides if needed.

Common Compensations

• Do not let your pelvis rotate or tip excessively.

• Do not lean your torso too far forward or sideways.

• Do not let the sliding leg move out faster than you can control.

• Do not force the range deeper than you can control comfortably.

• Do not collapse into the hip of the kneeling side.

• Do not hold your breath.

Extra Info

• You should feel this mostly in the inner thigh of the sliding leg.

• You may also feel a stretch through the groin and some work through the hip stabilizers and core.

• The goal is controlled mobility, not dropping into the deepest split possible.

• Using yoga blocks, a chair, or another support can help with balance and control.

• You should not feel sharp pain in the groin, hip, knee, or low back.