Videos
Instructions
- Stand with your feet wider than shoulder-width apart.
- Lower into a straddle squat by bending your knees slightly.
- Keep your chest lifted and core engaged.
- Hold your ankles and gently pulse down and up through the knees.
- Repeat the pulsing motion for the desired duration.
Technical Tips
- Avoid collapsing your chest forward.
- Keep your knees aligned with your toes.
- Do not bounce aggressively; use controlled movement.
- Engage the adductors and glutes throughout the movement.
Breathing Tips
- Inhale before initiating the movement.
- Exhale as you pulse downward.
- Breathe steadily and rhythmically during the pulses.
Medical restrictions
- Avoid if you have hip impingement or groin strain.
- Not recommended during acute knee injuries or meniscus issues.
- Use caution if you experience lower back discomfort when bending forward.
Description
The Middle Split With Knee Bends is a dynamic mobility and active flexibility drill designed to improve hip abduction range and strengthen the adductors through end-range engagement. Performed from a wide straddle stance, this exercise involves gentle bending of the knees while maintaining tension in the inner thighs. Unlike static middle split holds, this variation introduces rhythmic knee pulsing to enhance blood flow, neuromuscular control, and joint preparation. Ideal for dancers, martial artists, or anyone looking to develop active flexibility and straddle split capacity, the movement teaches control at the limits of mobility. By emphasizing upright posture and ankle anchoring, the drill also reinforces posterior chain stability and alignment awareness. It is particularly effective as part of a lower-body warm-up, recovery session, or dedicated flexibility training block.
How often should I do middle split with knee bends to see flexibility gains?
For flexibility gains, aim to perform middle split with knee bends 3 to 4 times per week, including it in your warm-up or mobility work for 1 to 2 sets of 30 to 60 seconds.
Is this exercise suitable for beginners who cannot do a full split yet?
Yes, middle split with knee bends is beginner-friendly as it emphasizes active range and control rather than forcing full depth. Start with a comfortable stance width and progress gradually.
Can I use middle split with knee bends to warm up before strength training?
Absolutely. This movement increases circulation to the hips and activates the adductors, making it an excellent warm-up tool for squats, deadlifts, or lower-body sessions.