Demonstration video
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Get my programHow to do the wall-assisted middle split
Instructions
- Lie on your back with your buttocks close to a wall and legs extended upward.
- Slowly let your legs slide apart to the sides, using gravity to open your hips.
- Keep your back flat on the ground and arms relaxed beside you.
- Hold the position for the desired time without forcing the range.
- To exit, bend the knees slightly and bring the legs back together.
Technical Tips
- Keep your lower back in contact with the floor at all times.
- Allow the legs to open naturally - do not push or bounce.
- Use a mat or folded towel under the lower back for added comfort.
Breathing Tips
- Inhale deeply before starting the stretch.
- Exhale slowly as your legs relax into the stretch.
- Maintain calm and steady breathing throughout the position.
Medical restrictions
- Avoid in case of groin strain or acute adductor injury.
- Not recommended for individuals with hip impingement or labral tears without medical clearance.
Description
The Wall Adductor Stretch is a passive flexibility exercise designed to lengthen the inner thigh muscles (adductors) and promote hip joint mobility. Performed while lying supine with the legs resting against a wall, the stretch utilizes gravity to gently pull the legs outward, encouraging deep opening of the hips without active muscle engagement. This stretch is ideal for improving range of motion in the frontal plane, relieving tension in the groin, and enhancing flexibility for movements that require wide stances or deep squats. It is commonly used in warm-up, cool-down, yoga, or rehab routines and can be held safely for extended durations.
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Description
The Wall Adductor Stretch is a passive flexibility exercise designed to lengthen the inner thigh muscles (adductors) and promote hip joint mobility. Performed while lying supine with the legs resting against a wall, the stretch utilizes gravity to gently pull the legs outward, encouraging deep opening of the hips without active muscle engagement. This stretch is ideal for improving range of motion in the frontal plane, relieving tension in the groin, and enhancing flexibility for movements that require wide stances or deep squats. It is commonly used in warm-up, cool-down, yoga, or rehab routines and can be held safely for extended durations.
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