20 Minute Middle Split Flexibility Routine (FOLLOW ALONG)

Summary by Krater

This video presents a follow-along mobility routine focusing on middle split stretches and flexibility exercises using hip swivel movements, pigeon stretches, butterfly stretches, and pails/rails training. The routine concludes with a final middle split assessment.

From the video

Answers: How do I do middle split stretches and mobility exercises?

• middle splits flexibility
• hip swivel stretch
• pigeon pose stretch
• butterfly stretch
• pails and rails training

Exercises

• hip swivel · bodyweight · 10 reps each side
• pigeon pose · bodyweight · 20 to 30 seconds hold
• butterfly stretch · bodyweight · 20 seconds hold
• frog stretch · bodyweight · 20 to 30 seconds hold
• pitting dog · bodyweight · 5 reps of 5 seconds
• middle split pails and rails · bodyweight · 10 seconds hold

What it concludes

• Middle splits are a temperamental flexibility skill that varies day to day depending on stress, training, and hip positioning.