Resisted Middle Split Abduction

Instructions

1. Sit on the floor in a long sitting position with both legs straight out in front of you.

2. Attach the resistance band so it connects both feet.

3. Sit tall with your chest lifted, your core lightly engaged, and your hands on the floor beside you or slightly behind you for support if needed.

4. Keep both knees as straight as you can while maintaining control.

5. Keep one leg still and stable in front of you.

6. Move the other leg out to the side into hip abduction against the resistance of the band.

7. Continue opening the leg toward a middle-split position only as far as you can while keeping your pelvis steady.

8. Keep the toes and kneecap of the moving leg facing the position your program prescribes.

9. Pause briefly at the end of the movement.

10. Slowly bring the leg back to the starting position with control.

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

Common Compensations

• Do not lean your torso side to side to help move the leg.

• Do not bend the moving knee more than the exercise allows.

• Do not let the non-moving leg drift or rotate excessively.

• Do not round your back excessively in long sitting.

• Do not let the band pull the leg back in too quickly.

• Do not force the leg farther out than you can control.

Extra Info

• You should feel this mostly in the outer hip of the moving leg and the inner thigh as the leg moves outward.

• You may also feel your core and the opposite leg working to help keep your body steady.

• The goal is controlled hip abduction, not forcing a full middle split.

• Sitting on a folded towel or yoga block can help you stay more upright in long sitting.

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