Uploaded January 2017 | Updated September 2026, 17 hours ago

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0:00 Introduction
0:55 Horse Stance
2:10 Hamstrings
5:46 Kneeling Lunge
9:25 Butterfly
11:54 Hip Rotation
15:51 Frogger
18:12 Middle Splits




Follow along! This is my middle splits for beginners tutorial. I've done it for the past six months and improved a lot. So, if you want to learn the middle splits, this is for you. I've included all side splits stretches in a follow-along format.

Check out Focused Flexibility by Gold Medal Bodies: gmb.io/ff - It's a full body self-assessment flexibility program that will get you from absolutely inflexible to very flexible. It's absolutely worth it and it greatly influenced this routine.