GymDaze

Advanced exercise

Middle Splits (Samakonasana)

Also called Center Splits, Side Splits

  • Flexibility
  • Range Of Motion And Yoga

Technique

How to perform Middle Splits (Samakonasana)

  1. Start standing with your feet wide and your hands on the floor or stable blocks in front of you.
  2. Gradually widen your feet while keeping both knees straight without locking them and allowing the feet and thighs to turn together into a comfortable orientation.
  3. Use your arms to support your weight as the pelvis lowers between your legs. Stop before groin or knee discomfort.
  4. Hold the available position, then shift weight into your hands and bring your legs inward under control.

Programming relevance

Muscles involved

MuscleScoreRole
Adductor Longus1.0Mobility Target
Adductor Magnus1.0Mobility Target
Gracilis1.0Mobility Target
Pectineus0.7Mobility Target