Duration: 35 minutes
An intermediate flexibility session that trains both the front split and the middle (side) split. It is built for people who already have the basics and want range they can actually use.
The method is simple. First you warm up and mobilize the hips, hamstrings, adductors and hip flexors. Then you strengthen those muscles and their opposites in their lengthened positions, using loaded and active drills. Building strength at end range teaches your nervous system to trust the position, so it lets you settle deeper and lowers the risk of strain. You finish with relaxed, deep holds while everything is warm.
Use blocks or a chair under your hands whenever you need support. Work at the edge of a strong but comfortable stretch and never push into pain. Keep the hips squared for front split work, and the feet and knees in line for middle split work.
For steady progress, do this 1 to 3 times per week. Consistency matters more than any single long session, and real change usually shows over 6 to 12 weeks.