Best Middle Split Exercises | Beginner - Intermediate - Advanced Progressions for each

Middle Split Revolution Online Program

Free Customized Middle Split Workout

More Middle Split Related Content

Unlocking the Middle Splits is a game-changer. Not only does it add grace and fluidity to your movements, but it also provides a mechanical advantage that enhances your Calisthenics routines and boosts your handstand stability with ease.

While it may seem challenging at first, the journey to a well-developed Middle Split is incredibly rewarding. It’s about combining flexibility, strength, and body awareness—skills that will elevate your overall fitness.

The key to success lies in the right progressions. These step-by-step exercises make the process smoother and more achievable, guiding you from beginner to advanced levels with confidence.

Ready to get started? Progressions make it possible. Progressions make it enjoyable. Progressions make it yours.

Coach Bachmann Social & Website

Timestamps:
00:00:00 Middle Splits
00:01:36 Alternating Plie
00:02:47 Half Middle Split
00:03:26 Frog
00:05:12 Pancake
00:06:42 Around the Clock Pancake
00:08:28 Pancake - Elastic
00:09:49 Middle Split - Elastic
00:11:17 Fire Hydrant

[CoachBachmann]

What is your favorite Middle Split Exercise?

Use the discount code >> MIDDLE30 << for a 30% discount on my online program:

Exercises in workout order:

00:01:36 Dynamic Warm Up 1 - 4x each side alternating
00:02:47 Dynamic Warm Up 2 8x each side none alternating
00:05:12 Middle Split Specific Pancake 40sec each side
00:08:28 Elastic Behind the Back Pancake
00:06:42 Around the Clock Pancake
00:03:26 Frog - Static - PNF around 2 min total
00:09:49 Middle Split on Back with Elastic
00:11:17 Fire Hydrant - Finish Strong

[JDnX]

the clearest and most artistically creative tutorial I've seen. Thanks for sharing!

[GalaxyGazer]

Thank you so much coach! I've been regularly doing your Follow along middle split & front split videos.

[simonhook]

Another incredible video coach, loving the additional graphics (mostly your exploding blocks 😉🤣), as always and most important pack dense full of information. Thank you coach, can’t wait to get cracking on this one 🙏

[thanksgivingh]

Amazing editing and production value 😄. While I'm not interested in a middle split at the moment some of these exercises I've never seen before look really helpful for being able to get a good pancake position which is something i've been stalling at for quite some time. cheers mate

[ericpatterson]

Thanks Sasha for All your videos on the Splits. Hope to meet you soon someday. 🙌🏿👏🏾🧘🏾‍♂️😊💙🐲

[lucasterable]

The influence of rhythmic gymnastics is noticeable ;)

[brucehelppie]

very complete tutorial; well done, coach!

[Cmtxmz]

This video is very educational and instructive. The explanations were very important, I am grateful for that, but it would be great if follow along middle split was included in the new videos to come. It would be more interactive and great to do these moves after getting motivation from you. Thankx Coach!!

[designq]

Really needed this video as i am learning to improve my straddle handstand (goal is one arm handstand) but when i straddle my legs are behind my shoulder so im trying to improve flexibility. Thank you for your great videos.

[НикитаДегтярев-уи]

Hello!
Thanks, everything is very informative and interesting, as always! Is it worth waiting for a tutorial about handstand on rings and working on rings in general? It would be very interesting)

[قناةالجزائرالحرة]

For 4 years I have been trying to open the sink and I have not been able to

[WELOVEBENCHMARKS]

coach bachmann: you dont want to burn your legs
me: collapsing after 10 seconds😂

ps: but good tip with the knees facing same direction as your head. will try that since i always have kneepain whil working on middle split

[anandhakuppraj]

I want to do middle split. Need your guide please. Age 47