Stretching Guide: 10-Minute Middle Split & Straddle Routine

Find that you have extremely tight hip flexors and can barely even sit down without the dreaded “Umph!” coming out of your mouth.

Well, a simple 10-minute stretching routine can help open up the hip flexors, lengthen the hamstrings, and improve your core muscles. 

That’s right, just 10 minutes!

Below you will find a 10-minute middle split and straddle routine that will improve your inner thigh and hamstring flexibility without taking up a large portion of your day.

Completing this routine every day will help perfect your middle split and straddle as well as your mobility in everyday life. 

Let’s get into it!

Warm Up

Before you begin stretching and posing, it is super important to perform a quick warm-up. This only needs to be a few minutes of your time to help loosen up the joints and get blood flowing to the muscles. 

You will want to include mobile moves that help warm up the hips and legs such as hip circles, pigeon stretch, and the 90/90 stretch. Anything that gets the joints moving is great for a warm-up before this stretching routine!

Middle Split & Straddle Stretching Routine 

Now that we are all warmed up, we can get into the stretching routine. Make sure you have your blocks or elevation support within reaching distance in the event that you need them. 

1. Butterfly End Range Hold (30s)

This is an excellent stretch for opening up the hips and stretching the adductor muscles. When performing this stretch it is important to only provide a slight stretch to the thighs as overstretching can lead to injury. 

How To Do It:

• Begin with your back against a wall sitting tall and your feet pressed together. 
• Holding your feet, push your thighs towards the ground, and really feel that stretch. 
• Hold for 10 seconds before releasing. 
• Repeat 3 times.

A top tip is to think of a string pulling your knees to the ground.   

2. Squat Hip Opener (60s)

Again this movement is for opening up the hip flexors and beginning to loosen up the hamstrings. 

How To Do It:

• Begin in a low squat position. Use a thin plate under the heels for elevation. 
• Place your left hand on the ground for balance and use your right hand to gently push your right knee outwards. 
• Feel the stretch in the inner thigh. 
• Hold for 10 seconds and repeat on the left side. 
• Repeat 3 times on each side. 

3. Fire Hydrant  (60s)

This is a rather fun-looking stretch but it is extremely effective in opening the hips and engaging the glutes and core. 

How To Do It:

• Begin on all fours with the knees stacked under the hips and hands under the shoulders. 
• Slowly raise your right leg until the knee is aligned with the hip and the thigh is perpendicular to the floor. 
• Lower your knee back to the ground. 
• Repeat 3 times on each leg, holding for 10 seconds on each rep.

It is important to raise the leg without moving the torso in order to get the best stretch. 

4. Supine Full Frogger Opens (60s)

This movement helps to strengthen the inner thighs. 

How To Do It:

• Begin lying flat on your back with both knees lifted above the hips with a bend at 90°. 
• Open both knees out to the side until you need a stretch on the inner thighs. 
• Gently pull the knees back to the middle. 
• Repeat the motion at least 6 times, holding the open position for 10 seconds each time. 

5. Horse Stance (30s)

The Horse Stance is a great way to get the blood pumping and really work on stability. It engages both the core and glutes to prevent the hips from rotating. 

How To Do It:

• Begin in an upright position with your feet as far apart as they will go. Have a slight bend in your knees, pelvis tilted forward. Think of a Sumo Squat position. 
• Point your toes outwards while keeping your feet as wide as possible and the torso lifted. 
• Hold for 30 seconds. 

6. Wide-Legged Good Mornings (2m)

Good Mornings are great for lengthening the hamstrings and activating the hip abductors. The wide-legged stance forces the hip flexors to join the party. 

How To Do It:

• Begin in an upright position with your feet far apart. If you have tight hamstrings, keep a slight bend in the knees. 
• Keeping the spine neutral, lean forwards, hinging at the waist, and pushing the hips back. 
• Lean until you feel a stretch in the hamstrings.
• Slowly lift your torso back into an upright position. 
• Repeat 4 times, holding at the bottom of the stretch for 30 seconds each time. 

7. Straddle Side-To-Side Reaches (2m)

This is where the real work begins and may require blocks. 

How To Do It:

• Begin in a seated straddle position. You may want to sit on a block or 2 to help the hamstrings. 
• Keeping a neutral spine, lean over to your right leg until you feel a stretch in the hamstrings. 
• Keep your torso forward and walk your hands from your right leg, all the way over to the left leg. 
• Hold the stretch for 10 ten seconds before walking back to the starting position. This should take 30 seconds in total.
• Repeat the motion 4 times. 

8. Frogger Stretch & Hip Rocks (60s) 

The Frogger Stretch is a staple for any mobility and flexibility routine. It opens up the hips and stretches the entire glute and hamstring. 

How To Do It:

• Begin on all fours with your knees out as wide as you can. Keep your knees bent with your feet directly behind them. Use your hands for support, keeping the arms extended or dropping down to your elbows. 
• You should feel a stretch in the inner thighs.
• Now, you can add a small back & forth rock in the hips. 
• Repeat for 60 seconds. 

9. Half Frogger Leg Lifts & Slides (60s)

When you have quite mastered the middle split, this stretch is great. It opens the hips and engages the core and glutes. 

 How To Do It:

• Begin in a tabletop position with your right leg straight out to the side. Ensure your left knee is underneath the left hip to prevent going into the frogger stretch. 
• Begin lifting your right leg. Press into your hands for stability and life the right leg and foot away from the floor. 
• Lower your right foot onto the floor and slide it out as far as you can to find a deep thigh stretch. This will be a half middle or half frogger split. Do not slide into a full stretch. 
• Hold for 30 seconds. 
• Slide the right leg back into the starting tabletop position before repeating on the other side. 

Final Thoughts

Getting that tough middle split is no easy task. You need to stretch the hips, hamstrings, glutes, and inner thighs in order to do it correctly and it can take months to get there!

You need a simple, quick stretching routine that promotes flexibility and loosens up the joints. 

Above an effective 10 minute middle split and straddle routine that you can do every day to work towards your goals. Take 10 minutes to yourself and push your body and discover what you are capable of!

https://www.youtube.com/watch?v=Dt5Se9OGVS4