Middle Splits | Do It Right!

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ORIGINAL MIDDLE SPLIT ROUTINE: • Middle Split Loaded Mo...
PNF MIDDLE SPLIT ROUTINE: • 3 Best PNF Exercises F...
FOLLOW ALONG MIDDLE SPLIT ROUTINE: • 20 Minute Middle Split...
DO IT RIGHT PLAYLIST: • Stretching | Do It Rig...
This video shares a breakdown of the middle splits or side splits and how to get better progress. Stretching middle splits when you're a beginner or tight can be challenging but with consistency and patience, your flexibility will improve.
MUSIC BY:
Christian Nanzell - Always Raining
www.epidemicsound.com/
See you in the next video!

[@SurjeetKandasiFitness]

Cant agree more on this mate. I have achieved my full middle splits last week. I have been training from december 2018. I have startes my flexibility training back then and now almost there with my pancake and handstand. Now ,its front splits turn. One thing i have learned is that Patience is the key. There were times when i was like i can never do this but i didnot quit and finally achieved it. Thats my tip. Dont give up🙂👍💪💪

[@millafernandes1010]

it's so comforting to read that. Sometimes I think I'm never gonna get itㅠㅠ

[@chrisradnedge74]

Congratulations mate. Big achievement.

[@suparnaray7513]

I watched your video.you have a youtube channel.

[@SurjeetKandasiFitness]

@@suparnaray7513 yes, I do have a channel and thanks for checking out🙂

[@yanfucimu]

Congratulations Sir! 👍

[@atypical_blk_guy]

Lol I'm almost 10 years into my splits journey 😂

[@otokadzanaia6025]

“Just do it! If you’re tired of starting over stop giving up 😤”

[@danajones3818]

😂 lol!

[@whoplaysml3474]

I am learning split in 2 weeks and i almost do the split😱 how to do split go down👇 all you gonna do is to split everyday and do streching and you gotta focus last word to say👤 go down👇 congrats 🎉for your split progression have a good day😄😁

[@lousecus1112]

how was it?

[@atypical_blk_guy]

@@lousecus1112 still working towards the splits, I didn't start stretching til my mid 20s

[@davidleemoveforlife6332]

Tom, I’m a long time fan and at 70 I teach Qigong and foundational movement. It helps to not just tilt the pelvis but to pulse the movement in both directions to stretch the fasciae. Likewise instead of just turning the feet up to rotate the legs from the hips in both directions. Trying to relax the body while doing this. The fascia responds to relaxation and it’s important to just find a way to comfortably hang out. This in addition to what you’re already doing.

[@matiasblanco1790]

dude, i was just starting my first session of streching this 2020 ( i stopped on the holidays) warmed up, then a little of front and back lever training and you drop this. you are the best man. Im far from the splits but i feel like this is the year!

[@TheTimelessMoment]

Friend, how is your split now?

[@AbnormalBeings]

This is great info! One of my goals is the middle splits for this year 2020 🙌🏽

[@beter1838]

Abnormal_Beings wanna give an update? Did u stick to it?

[@airlerina3622]

same here :D started to really focus on it and make it part of my routine in may and can see a clear progress :D and also, for aerialists/ pole people - it makes the inverts so much nicer

[@s8mdevo]

Did you manage your goal???

[@airlerina3622]

@@s8mdevo Im still on it.... :/ but just a few cm off the ground :) stretching my middle splits evey 2-3 days doing a 1-1.5hr routine :) it feels like the last cm are the hardest though :D:D so close, yet so far :D

[@s8mdevo]

@@airlerina3622 nice work mate. Keep at it 👊

[@daveomega7660]

On my 7th month of my splits journey. I was 16 inches off the ground when I started. Yeah I was a very inflexible person. The stiffest of muscles. I’m 8 inches off the ground as of last week. I’m really trying hard for that Van Damme split where he’s dancing with those two ladies in that bar scene in the movie Kickboxer.

[@MrSarastor]

Thank you for explaining the side splits in many videos. I've tried it many times before but never really knew how to do it properly. The most helpful hint was the pelvic tilt. It completely changed the way it feels. Thank you very much :) much appreciation for your videos!

[@Manu-il9cb]

I Love your videos and I am close to getting my middle splits thanks to you! You are so calm and smart, love the way you speak and guide us. Amazing work, thank you for sharing!

[@african_samural.official]

Hi tom, this must be the best middle split video that I have ever seen!! I did kickboxing for 8 and a half years before moving to calisthenics and I always wanted to get the middle split. I got very close sometimes but never understood why. Now it makes perfect sense and it was because my adductors were strong the more I kicked and could then cope with the split position!!!

[@otakugains6900]

I’m doing this every other day along with your 15 min stretch on the other days ! Has definitely helped my flexibility! Hoping to be able to hit the splits over time

[@hellwroughtangel]

Super useful and super honest about the time commitment required. For me the hardest part is tracking progress. A lot of the time it feels like I'm making none at all.

[@m.sakai_yt]

I used to do splits a lot when I was in a Oyama Karate (another branch of Kyokushin karate). Trust me when you want to do splits. Just do it. Simply transitioning to horse stance to splits. Its that simple. Or if you can't, do a wall-sit transitioning to splits. Simply allowing your hips to drop down with upright posture is suggested.

[@vixsta11]

Love this new video concept you are doing!! Would be great to see you go in depth about front splits and back flexibility

[@alcalina636]

My suggestion for the next do right is the v-sit and manna. They require a lot of flexibility but mobility as well. Thanks

[@FirstLast-yh7gj]

Definitely I don't even understand it lol

[@alcalina636]

@@FirstLast-yh7gj v-sit is a progression of L-sit. Just google for manna gymnastics and you are going to see amazing stuff.

[@BBoyRiffRaff]

Yeah a manna tutorial would be great. Very few of those out there.

[@conarmccain5246]

For me, I think my gracilis is really tight. At least that's what I'm feeling. It feels like it is attached near the knee like the illustration shows. Any ideas?

[@markdangerfield9227]

I know but I have to do so show me more and tell me more

[@jdc127]

Thanks! Didn’t know about the strength was so important

[@davesurya1356]

Golden tips and technique. Thanks a lot Tom!

[@johnmaulkin-ur8lm]

Hi Tom, excellent video as usual. I am 85 year old male, started stretching for middle splits at 78, achieved them in 2 years. I do them every day. I hope this post helps people to achieve middle splits, patience and more patience. Best regards.

[@AngrySkipperGC]

I followed your stuff from July this year. Hit forward fold, pike, front splits and chest to ground pancake. I started middle splits yesterday, so we'll see how we go!

[@lingolombosky8196]

I waited 58 years to start mine!! But you know what?!?! This has been the BEST place to actually see improvements!!

[@alessandrakarinamederos6038]

Thanks very much...You changed my life! All those years I was doing the wrong thing!! My God!! Thank you very much!! A lot of love from Rio de Janeiro, Brazil! Love Love Love

[@windaddict10]

Hey Tom, thanks for another great vid, I am loving the middle split and side split videos as my goal too, is to achieve balls to the floor by end of 2020! Hey I have a Q for you, what are your thoughts on using a foam roller to aid in flexibility ? and if you think it does assist a little, what are some useful exercises to perform on it for maximum effectiveness?

[@NixMugler]

Oh she is tight. Ive been making some mistakes with the middle splits glad you re did this!!

[@boulderfighters2590]

Great video. I started training the middle splits using your routine. Awesome content!

[@KylePepper]

Thank youuuu front splits next!!

[@IGarrettI]

Youre my go to stretch and mobility guy :D

[@ledojaeger7474]

Thank you for these videos, they're super relaxing to do and my flexibility has already gotten so much better as a result. I'll be sticking with you!

[@mashirashaikh6749]

E

[@4am4i]

Hey Tom! Please add follow along video routine for middle and front splits to your channels with these loaded mobility exercises. Thank you

[@theaveragenewbie2465]

Thx a lot for the additional information 🙂👍 I'm using your middle split PNF routine for one year now and I get good results - hope for full middle split in 2020 with these tips 😁 Btw thx for reading and screenshoting my previous comment - I really feel honoured 😇

[@t.ist666]

How's your splits coming along? I'm working towards it too.

[@masterh9795]

Thank you so much Tom!

[@JAGWireShow]

Thanks so much ! 🙏 I'm late to the game but I've already seen progress.

[@vinicastro9292]

I agree, I was getting more improovement with going down with no hands, until I snapped my leg because I wouldn't warm up before trying and would try until hurting instead of until feeling a stretch. So I recomend as long as u warm up and don't go until unbear hurting feeling.

[@maikkeyy]

I would like to see a Front Splits | Do It Right episode. Want to know if there is a similar strength vs stretch exercise for the front splits and how to cope with sciatica issues.

[@BodyweightWarrior]

maikkeyy it’s in the plans

[@toplad8113]

Hey man. Just curious, since you have sciatica and thus a herniated disc somewhere down, can I ask you if you managed to get some flexibility or did you just start ?

[@maikkeyy]

@@toplad8113 Hey dude, it isn't always a herniated disc, right? It could also be the piriformis. I don't know what's causing mine. Should you feel a herniated disc in the back itself also? Anyway, I stretched intensively for 2 months but this kind of issues are limiting my progress and it doesn't feel good to stretch through and that's why I ask this in the first place.

[@phillipramirez6062]

I love his accent! Makes these stretches easier

[@ConsoleCowboys]

yea the slideout from squat was a game changer for me when emmet showed it to me.. super game changer.

[@TheWildcry84]

Thank you for this video, will definitely give it a go.

[@markdangerfield9227]

Yes I like to see more because I will be doing that soon as I get where I’m going

[@chuvaam]

Hi tribe. Interested in knowing how often you guys train specific for the middle split. Thanks and stay strong.🙏🏽💪🏽

[@staffdevelopmentday]

Thanks so much for the great video. Please could you also share how you do the front splits? Would really like to know how to do a squared split...

[@maximonti]

Thanks for the tips! Already working on it ;-)

[@aurelienyonrac]

Excellent tip Thank you.

[@alchamistoh1627]

you are such a good teacher thanks

[@justiceCE1]

Can you do a Do It Right ! for the cossack squat please. Have a nice day.

[@jess21568]

Thanks Tom, this is a great video

[@stevemurray7516]

Thanks for the great video!!! How long should a session last and how many sessions per week do you suggest?

[@mariostekic]

Great exercises and explanation 👌

[@ritooraj]

Perfectly and simply explained. ✌️👍

[@cyrus_grissom]

I’d like to suggest for the next video how to properly stretch and release the quads please.

[@pfpchad2747]

It took me 1.5 years to get the middle split or as I call it, The Van Damme split. I learned it intuitively. My legs naturally shifted when I got to the point that I couldn't go lower. I'm now working on the active middle split. I've got a ways to go to master that one.

[@tayostravels976]

Could you do a video about how to use resistance bands to increase (!) resistance in bodyweighttraining?

[@ghofranebrahmi5924]

thanks for the informative content..this really helps..

[@arturgaraev655]

Hi Tom! Thanks for your work! Is it necessary to maintain a slight bent in the knees? If yes, why? Cheers

[@XoXmarcusXoX1]

great video! thanks you man. Can't wait to surprise my friends with aa middle split when the quarantine is over :D

[@momoshiro]

Awesome content and love your videos! Was also wondering where you got the shorts? I'm always looking for flexible shorts and those look super comfortable and stretchy! :)

[@SedanHalen]

My biggest problem is the outer hip pain 😢, thanks for the tips bro love your content 👍👍👍

[@opel1954]

Do you have any suggestions on how often to go through this routine? Great video by the way..

[@alanlitsey7228]

Thank you for the great video.

[@Knud451]

Very good info! How much depends on outer hip strength and flexibility? I seem to have very tight lateral hip muscles and it impacts my gait, posture etc. giving me knee pain and tight calves and quads. Just wondering if training for the middle splits would help improve that.

[@craigparrott828]

Any chance you could do a video on 'greasing the grove' with flexibility and strength training

[@MminaMaclang]

Tom, these are absolutely helpful and I will try them. If you notice this comment, or any kind commenters out there do, I'd like to ask: I have my left front split, but not my right. And whenever I sit down on the floor and open my legs to stretch, there is a pain I feel in my inner right knee when trying to reach for my right foot. I can't seem to stretch my right leg as much as my left, and I don't understand why. Any help or advice would be appreciated!

[@alphamartialartsandfitness8208]

I'll try it. I'm super stiff and i think this might help

[@Tw1que]

Great video!

[@tepaguilar2019]

Hey man I just wanted to ask---will your 20 min middle split follow along help me spread my legs wider during a pancake split attempt? I'm having a hard time spreading my legs apart, seems like my hips are restricting me from doing so

[@peterellis5311]

Slightly off topic but would you recommend using the anterior pelvic tilt trick when trying to improve the depth of Cossack/archer squat?

[@wtficantgetausername]

Hello Tom..How sore do you feel after a day of stretching? Also, how long does this soreness last? You did mention in your other videos its ok to stretch everyday depending on the routine. - but id like to know if its safe to do so when you feel the soreness?

[@DaazCalisthenics]

Awesome video to start in 2020 when you want to achieve the split! 👍🏽💯🤙🏼

[@yuvaldemayo0]

great video!

[@VendettaMax]

How much volume do you recommend per week? It's always tricky to find the right amount of weekly volume for advanced mobility. Any tips?

[@danielericcadonna7265]

Thank you Tom! Very informative video. By the way, that pancake at the end is sick! 😱

[@TotoRunq]

4:34 If I would do this I have to see my dentist next lol

[@scottsilva2325]

Yes, can you say stretch bands please???

[@gw7911]

When u drop your phone on your face

[@grsmithstudlygood]

Do you have a video a out how to do the splits the other way, like one leg infront and one behind and what are the differences between middle splits and other splits

[@sarfrazishaq8006]

The my legs may fall apart comment made me laugh so much because i was thinking it at the time. 😂😂😂

[@thefilemaker94]

Thank you 🙏🏼

[@cimourdain1279]

Hi Tom, I am working towards middle splits. I am motivated and want to stretch as much a possible. How often should I stretch ? It would help me a lot if you answer this question. keep up with the good work in 2020 !

[@ModelJames13]

When starting out stretch 6 - 7 days each week. Once you become more flexible you can dial it down to around 4 days per week.

[@cimourdain1279]

@@ModelJames13 Thank you very much !

[@alcalina636]

I prefer everyday unless you are very sore. Tom has a video about frequency

[@hofmeyrsmit]

This is uploaded just at the right time. Haha

[@rimantasss]

I love it 👍 Straight to the point 💯 👌

[@ahmedhashesh5794]

kzbin.info/www/bejne/noStooihi8p-npI

[@ahmedhashesh5794]

kzbin.info/www/bejne/noStooihi8p-npI

[@eranoknin]

Hey man Thanks for the awesome videos..I just signed up for the website... I would like you to share how you actually EDIT your own videos... Do you do it on your own ? Or somebody do it for you..? Do you use your phone/camera ? What’s gear.. and so on... Thanks!

[@BodyweightWarrior]

Awesome man welcome. All made and edited by myself

[@jamescampbell8173]

Your the best !

[@workoutreunionivoula]

Salut superbe technique bravo île de la reunion

[@yowunkekulawala2921]

Thank you

[@markdangerfield2093]

I’m still going to do it because I know that I can still do it so I’m still training for my split

[@TheMightyMcClaw]

I haven't had the issue with hip pressure, but I have felt a lot of pressure on my knee while doing middle split holds. Any thoughts on what might be going on?

[@gurkhaman]

same here. its the knees that hurt a lot when I try to do the splits

[@marwabenazza6748]

Same thing, they told me it happens when the knees aren't strong enough

[@trungducluu9629]

Point your toe up

[@ashlyrodriguezreyes3205]

I used to have the same problem, what fixed was to warm up a lot before I start stretching

[@Bluebuthappy182]

I think you need to strengthen your knees you can do this by pulling your kneecaps upwards. Failing that you can imagine pushing your heels against two imaginary walls on either side of you. It basically does the same thing. How is your middle split going anyway?

[@cluckoothechicken5721]

Hi, thank you for the advice, I've been trying to get middle splits for about a month now. However, even when I use horse stance and have anterior pelvic tilt, I still get mild outer hip pain and it feels like that cramp you talked about. I also tried doing the splits with my feet pointing up but it makes my hips hurt worse. My hips are very clicky, and if i tense the muscles in the area (abductors I think), it causes an audible pop and something moves around. I think it's called snapping hip syndrome. Is there anyway I can stop having hip pain and get the middle splits? (I could do the splits when I was a child)

[@TheTimelessMoment]

Friend, i think, training side splits can help in your situation

[@NedBaker]

Brilliant video. Have you heard of ATG? Your information is very similar to what they're all about. Game changing stuff!

[@zexarts9616]

I just learned a Middle Split in a month, but i Had flexibility to some degree

[@davechristensen8299]

QUESTION: What is the difference between your method and the leg stretching machine? On the ads for leg stretching machines they never show anyone being able to slide into the splits from a standing up position. If you learn to stretch from a sitting down position, can you stand up and do the splits? Or is that a completely different purpose for flexibility? Is your method just a better way to achieve the same thing? Or is there a totally different outcome? Please give a specific answer. Thanks!

[@m.d.7018]

Perfekt 👍

[@mikhaelkazzi6614]

Hey Tom, I’m a little confused about the usefulness of the frog stretch in achieving the middle splits. At 3:04, there was an ‘X’ when you were in the frog stretch, but then later on at 3:58 you were again in the frog stretch when talking about strength. Is the frog stretch useful only when applying PNF and not passive/weighted? Thanks!

[@BodyweightWarrior]

I said it is useful if you’re looking for passive/relaxed stretching but it won’t get you middle splits

[@jasongenn39]

I would like to see how you can develop strong psychics like Vandamme where he is standing and he is able to hold his side split in the air effortlessly.

[@moneybags183]

4:35 man that exercise looks like it could go horribly wrong 😆 Nice video.

[@Fullmetal1945]

I started to work my pancake two month ago for my press Handstand. I begin from nothing and it's reeeeaaly long. I know it takes time, but do you recommand to work it with the body cold or hot ? (sorry for my bad english)

[@saralzuhairi9362]

Hi wouldnt u get injured if the body is cold

[@97turion55]

Hi, how often can you do such training for splits, so as not to push through?

[@haidersaifullah5519]

Fuck, so my goddamn brain is scared to go into splits , now I'll teach it a lesson.

[@hichemim2540]

When and how to stretch after or before a endurance workout like cycling or running ?

[@justbreathe8835]

Prolly some of both

[@kmtb2011]

I found best time to stretch and get faster results is during hot weather and after swimming

[@SapiaNt0mata]

the weather is not important. the reason you get faster results after swimming is cause your body and muscles are warmed up. you never do stretching without warm up cause your muscles are stiff so you'll get the lowest results.

[@charlesjefferson6635]

Tom; you are a god send.

[@ahmedhashesh5794]

kzbin.info/www/bejne/noStooihi8p-npI

[@tc9634]

Tom has his top off again at last

[@Grim_tidings]

Compression mobility: Do It Right!

[@Anadz94]

I am doing side splits for a couple of years now and I got a really good range of motion there. I get my butt on the floor but the angle of my feed is not 180° (but close). My question is, is this the "splits", or do I have to somehow pull my myself to front (because having this pelvic in the right position, makes this not-180° of the feed)

[@TheSpensermestel]

Is it possible to be too anterior tilted in the pelvis? It’s hard for me to keep my chest up in my end range, maybe because my quads are so tight?

[@DoomsSDay49]

crazy progress in just 1 year, did you stretched twice a day ?

[@BodyweightWarrior]

CLB twice a week 👍