3.9M
DETop 10 exercises for middle split✅(10✖️2)REP🔄
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@debparna_goswami
#Half Split Stretch Yoga Hamstring
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Trending Reels
(12)
100.9K
THTouch Your Toes ➡️ Palms on the Floor
Hamstring mobility doesn’t need to stay stuck.
Try this hamstring stretch routine 3x/week to improve your forward fold flexibility fast.
✅ Touch your toes with ease
✅ Get palms flat on the floor
✅ Reduce tight hamstrings
This is one of my favorite mobility routines to unlock better range of motion.
Want more? Check out the app for 3 levels of forward fold programming to meet you where you are.
#hamstringmobility #movebetterlivemore #hipmobility
@themovementjourney
11.6K
MOYour hamstrings aren’t just “tight” they don’t trust you yet 🧠
If you can’t sit comfortably on the floor without your spine rounding, most hamstring stretches are going to be a dead end before you even start.
The real issue is often weakness in your quads and hamstrings, your body guards the area it doesn’t trust. Strength builds trust, trust builds range.
Here’s your break down 👇
1. Hip flexion + knee extension
The goal is to fully shorten your quad to promote a hamstring release. Most people feel the hamstring screaming here, that’s okay, but your job is to tip the scale and actually recruit the quad.
2. Half split on a slider
This is eccentric hamstring work, resist the slider, don’t just slide out. You’re building strength and control through length
3. Single leg seated passive fold
Sit elevated on a box so you can get into the position comfortably. Lean into a passive hamstring stretch and hold there, letting your body start to relax and trust that range over time.
Fix the foundation, and the range follows 🙌
#stretch #hamstrings #mobility
@movewithjaade
1.4M
KYThis exact routine took me from stiff to full splits in just 3 months!
If flexibility is your goal, consistency beats random stretching.
Do this 5 minute routine 5x/week and you’ll be more flexible before you know it!
The routine:
-Ragdoll fold → walk it out
-Downward dog
-Low lunge to half split (x3)
-Couch stretch
-Deep half split
-Your lowest split – 45 sec
-Rest 30 sec to 1 min
-Your lowest split – 45 sec
-Switch sides and repeat!
Research shows that holding stretches for less time (as little as 30 seconds) but doing them more often is the most effective way to improve flexibility. Don’t forget to warm your body up first (I like to stretch after lifting), and relax and breathe slowly.
Save for later and let me know what you’d like to see next!
@kyla.fit
458.2K
CAIf your splits feel stuck, it’s not necessarily your hamstrings.
The back leg hip flexors control how much the pelvis can lower. When they stay tight, the front of the hip can’t extend and the split stops. These poses target the muscles that actually hold your hips up so you can create more space and move lower with control.
Save this for your next splits practice.
#cathymadeoyoga #splitsprogress #yogaanatomy #yogasplits #yogaforflexibility #splits
@cathymadeoyoga
359.0K
JUmy go-to stretching routine to get your splits (hanumanasana🐒) FAST !! the key is dynamic movements & active flexibility training. you don’t even need to do this every day to see progress… just a few times a week should do the trick. ☺️ happy practicing!
#splitspose #splitsprogress #stretchingroutine #activeflexibility #flexibilitygoals #flexible #flexibleyogis #stretching #stretchingexercises #splitspose #splitseverywhere
@juliaizyoga
240.0K
COA short series of exercises with a yoga block to stretch and strengthen your hamstrings and improve foot mobility. Perfect for your daily routine! 🦶✨
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#hamstringstrech#footmobility#yogablock#legflexibility#monilitytraining#legworkout#dailystretch#fitnessforlegs#flexibility
@coach__mariia
20.1K
ME😩 If your hamstrings are CRAZY tight, this stretch is for you! (Save this video for future reference 👍)
Chronically tight hamstrings can impact your entire body, leading to foot and knee pain, hip and back pain, even tension headaches 😭 So, finding a doable way to easily begin releasing that tension (like this stretch!) is so important.
A couple tips to keep in mind here:
✨ Push your heel up and down for a 10 dynamic reps (it’s ok if your leg can’t get fully straight up yet)
✨ Also, hold the stretched position for an extended 30-60 seconds
✨ Extend the other leg out straight to make it harder
✨ Play with different thigh angles, holding your thigh in closer or further away
Do this daily and your hamstrings will start to loosen up.
💬 Try it and tell me how it feels!
…
#tighthamstrings #hamstringstretch #flexibilitytraining #menopausefitness #perimenopausefitness
@megandahlman
218.8K
YOHere’s a simple yet effective 5 hamstring routine you can follow, especially if you have tight hips or hamstrings 🌸
These movements will help you stretch, strengthen, and improve flexibility over time.
Don’t forget to save this for your next leg day 💪
If you like such videos, follow @yogawithapoorva and DM to join my online yoga classes 🧘♀️
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#legdayproblems #hamstringstretch #flexibilitygoals #yoga #yogalover #fitnessmotivationdaily #yogainspo #trending #onlineyogaclass
@yogawithapoorva
4.3M
SHIf you’ve been dreaming of doing a full middle split but don’t know where to start — this video is for YOU 🧘♀️💫
Here I’m sharing 4 simple yet effective exercises that will help you open your hips, improve flexibility, and move closer to your perfect split every single day 🔥
1️⃣ 90°-90° Switch – the best hip mobility flow!
2️⃣ Butterfly Pose – gentle yet powerful for your inner thighs 🦋
3️⃣ Skandasana – deep stretch for your adductors and hamstrings 🦵
4️⃣ Prasarita Padottanasana – lengthen, breathe, and relax your hips 🌿
Remember — consistency beats intensity. Don’t rush the process, trust your body, and practice mindfully 💖
Your split journey starts with patience, breath, and awareness 🌸
Let’s grow stronger and more flexible together 💪🧘♀️
⸻
#MiddleSplitJourney #YogaFlexibility #HipOpening #YogaForBeginners #StretchWithMe #YogaEveryday #FlexibilityTraining #YogaMotivation #MobilityFlow #YogaPractice #SplitProgress #YogaLove #MindBodyBalance #YogaInspiration #middlesplits #spilt #yogateacherlife #yogateacher #yoga #yogalife #reels #middlesplit #SelfCareThroughYoga #YogaGoals #ConsistencyIsKey #YogaCommunity #FitnessThroughYoga
@shradhayoga_
800
YOSTOP 🛑 doing half split like this!
Instead, come into a low lunge, come up and straighten the front leg. From here straighten the spine and lift the chest and begin to hinge forward maintaining your straight spine.
When you feel the stretch in the hamstring that’s when you stop! If you feel like you can keep going all the way until your hands touch the floor, keep your straight spine in mind!
Block options in video!!
#halfsplit #yoga #yogapractice #yogainspiration
@yogawithkatharine
42.9K
MOHey dancers! If you’re just starting your front split journey, here’s where to begin ⬇️
✅Dynamic Hip Flexor Stretch – In a lunge, gently rock forward and back to open up tight hips.
✅Dynamic Hamstring Stretch – Shift back in the lunge and straighten your front leg, moving in and out of the stretch.
✅Hamstring Flossing – Straighten your leg and flex/point your toes to loosen up your hamstrings.
✅Active Leg Lifts – Take a sit and lift one leg at a time to build strength for your split.
✅Lizard Stretch – Step into a deep lunge and move your hips lower for a deeper stretch.
✅Assisted Split Hold - Get 2 yoga blocks and try to go as deep as you can into the split. Hold it for 20/30 seconds.
Do each for 8–10 reps on both sides. Stay consistent, and you’ll make progress!✨
#onlineballetcoach #strengthtrainingfordancers #dancecoaching #strengthandconditioning #dancescience #dancetips #crosstrainingfordancers #dancetraining #onlineballetcoaching #flexibilitytraining #frontsplits #frontsplitstretch #splittraining #flexibilityfordancers
@monicadancept
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