For years, tight hips and hamstrings made the idea seem impossible. But when I decided to dedicate myself to a consistent hip routine — one that balanced strength, mobility, and patience — everything began to change. What follows is my personal journey and the exact routine that helped me finally achieve my middle split.
🌿 Understanding the Goal
Before I began, I needed to understand what the middle split truly requires. It’s not just flexibility — it’s a balance of hip opening, hamstring lengthening, and adductor (inner thigh) release.
The middle split involves external rotation of the hips, meaning the legs turn slightly outward while the pelvis stays neutral. Many people, myself included, struggle not because of “stiffness” but because the muscles around the hips — especially the adductors, glutes, hip flexors, and hamstrings — resist stretching.
So, I learned that my journey wasn’t about forcing the split; it was about training my body to trust the position through gradual progress.
🌞 Step 1: Warm-Up — Awakening the Hips
Every session began with a 10-minute warm-up. I quickly discovered that warming up was non-negotiable. Trying to stretch cold muscles only led to pain and no progress.
Here’s what my warm-up looked like:
- Jog in place (1 minute) — to get the blood flowing.
- Hip circles (1 minute) — standing tall, I drew wide circles with my hips clockwise, then counterclockwise, releasing tension.
- Leg swings (2 minutes) — front-to-back and side-to-side, gently increasing the range each time.
- Dynamic lunges (2 minutes) — stepping forward and pushing the hips down, keeping the upper body tall.
- Squats and side squats (3 minutes) — activating glutes, hamstrings, and thighs.
By the end of the warm-up, my body felt light and ready. The stiffness around my hips began to dissolve, replaced with warmth and circulation.
🌸 Step 2: Deep Hip-Opening Stretches
This is the core of the routine — the part that made all the difference. Each pose was held with intention, breathing deeply into the stretch.
1. Frog Pose (3 minutes)
I started on all fours, slowly sliding my knees apart while keeping the feet in line with the knees. Then, I rested on my forearms and let gravity do the work.
This pose directly targets the inner thighs and groin, the key muscles that need to open for the middle split. At first, it was intense — a deep, pulling sensation that made me sweat. But with time, I learned to breathe through it, letting my body soften instead of resist.
2. Lizard Pose (2 minutes per side)
From a low lunge, I brought both hands inside my front foot and eased my hips down. This powerful stretch opened my hip flexors and inner thighs simultaneously.
I often rocked gently forward and back to keep the stretch dynamic. On some days, I placed my elbows on the floor for a deeper stretch — that was when I knew I was improving.
3. Butterfly Stretch (2 minutes)
Sitting upright, I pressed the soles of my feet together and gently pushed my knees toward the ground. This simple movement released tension in my groin and lower back.
While holding the pose, I’d lean forward slightly, feeling a satisfying pull in my inner thighs. The key was patience — not pushing, just breathing.
4. Half Middle Split (2 minutes per side)
I extended one leg out to the side, foot flexed, keeping the other knee bent under my hip. My hands supported my weight as I leaned slightly forward, lengthening the stretched leg.
This position mirrored half of the middle split and helped prepare the body for the full range of motion.
I repeated all these stretches consistently, breathing deeply through discomfort but never pain. After a few weeks, I noticed that my knees were sliding farther apart in Frog Pose, and my hips were dropping lower in Lizard Pose. The progress was slow, but it was real.
🌺 Step 3: Strength for Stability
Many people overlook this — flexibility without strength is fragile. To safely achieve the middle split, I needed to strengthen the muscles supporting my hips and legs.
Here’s the strengthening portion I added to my routine:
1. Side Leg Raises (20 reps per leg)
Lying on my side, I lifted my top leg up and down slowly. This simple move strengthened my hip abductors — essential for supporting my legs during the split.
2. Sumo Squats (15 reps)
Feet wide, toes turned out, I lowered my hips and squeezed my inner thighs as I rose. This built control and flexibility at the same time.
3. Standing Side Kicks (15 reps per leg)
These helped develop both balance and dynamic hip power. I focused on slow, controlled kicks rather than speed.
Building strength made my stretches feel more stable and prevented soreness afterward. Over time, my hips began to open naturally because they felt supported, not forced.
🌻 Step 4: The Middle Split Practice
Once my body was warm, stretched, and strong, it was time for the moment of truth — practicing the middle split itself.
I always approached this part with respect. I never dropped down fast or forced the position. Instead, I’d use yoga blocks or pillows under my thighs for support and gradually lower myself as far as my body allowed.
The secret was patience. Each session, I breathed through the discomfort, visualizing my hips releasing and my legs extending effortlessly outward. Sometimes I only lowered an inch — and that was enough progress.
With music playing softly in the background, I held the stretch for 2 to 3 minutes, focusing on long, deep breaths. Afterward, I would slowly come out of it and rest in Child’s Pose to release the spine.
🌙 Step 5: Cool Down & Recovery
Stretching that deeply required care afterward. My cool-down helped prevent soreness and improved flexibility retention.
- Seated Forward Fold (2 minutes) — to lengthen hamstrings.
- Pigeon Pose (2 minutes per side) — to relax the glutes and hip rotators.
- Gentle twists and deep breathing — to end with calmness.
I also drank plenty of water and made sure to get enough rest. Flexibility gains happen not during stretching, but during recovery.
🌼 The Journey of Progress
At first, the progress was barely visible. My knees refused to open wide, and my inner thighs screamed during every stretch. But I stayed consistent — five days a week, even on the days I didn’t feel motivated.
After one month, I noticed something subtle yet powerful: I could hold Frog Pose comfortably, and my hips naturally dropped lower in every session.
After two months, I could almost touch the floor with my thighs — something I never imagined possible.
By the third month, the day finally came. I slid into the middle split, hips aligned, legs extended, and no pain — just a deep sense of accomplishment.
It wasn’t just physical victory. It was mental. The routine taught me discipline, patience, and self-awareness.
💫 Lessons I Learned
- Consistency beats intensity. You don’t have to stretch for hours; you just have to do it regularly.
- Pain is not progress. Listen to your body. Gentle tension means growth; sharp pain means stop.
- Strength is flexibility’s best friend. Strong muscles protect your joints and make your flexibility last.
- Music and breath help. Calm music and mindful breathing relax the nervous system, allowing your muscles to release safely.
🌷 My Routine Summary
Warm-Up (10 mins)
Jog, hip circles, leg swings, squats.
Stretch (15 mins)
Frog Pose – 3 mins
Lizard Pose – 2 mins per side
Butterfly Stretch – 2 mins
Half Split – 2 mins per side
Strength (10 mins)
Side Leg Raises – 20 reps per side
Sumo Squats – 15 reps
Side Kicks – 15 reps per side
Middle Split Practice (3 mins)
Hold with support, breathe deeply.
Cool Down (5 mins)
Forward Fold, Pigeon Pose, and gentle twists.
Total: About 40 minutes — a daily ritual of transformation.
Now, when I ease into my middle split, I don’t just feel flexible — I feel free. The tension that once limited me has turned into strength and serenity.
This journey reminded me that every bit of progress, no matter how small, is worth celebrating.
And now, whenever I slide gracefully into my middle split, I smile and whisper to myself:
✨ “This is what patience, love, and consistency can do.” ✨
