How to do a Half Center Split
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Half Center Split
Target muscles worked
Instructions for Proper Form
Half Center Split is an advanced stretching exercise that aims to improve your flexibility in the inner thighs, hamstrings, and lower back. By sitting with one leg extended out to the side and the other leg bent inward, you can focus on deep stretching one side of your body at a time. This makes it easier to identify and address imbalances in flexibility between sides. It's a great addition to any flexibility or mobility routine, particularly for athletes in sports requiring significant lower body flexibility.
- Kneel on the ground, and position each knee just outside of your hips.
- Reach forward as far forward as you can and place either your hands or forearms on the ground.
- Extend either leg out to the side and drop your hips until you feel a stretch in your groin.
- Hold this position for the duration of the stretch.
- Switch sides, and repeat.
Alternative Exercises to Half Center Split
1. Butterfly Stretch
3 mSCORESWAPPED 447 TIMESButterfly Stretch is an essential flexibility exercise that targets the inner thighs, groin, and lower back. By sitting upright with your feet together and knees bent outwards, you gently press your knees toward the ground. This stretch helps improve hip mobility and can alleviate tension in the lower back. It’s excellent for maintaining flexibility and reducing the risk of injury.
- Beginner
- Adductors
2. Lateral Lunge Stretch
3.8 mSCORESWAPPED 131 TIMESLateral Lunge Stretch is a mobility exercise that targets your hip flexors, adductors (inner thighs), and hamstrings. By stepping to the side and lowering your hips, you can deeply stretch these muscle groups. This exercise helps to improve flexibility and range of motion in your lower body, making it a great addition to warm-ups or cooldowns.
- Beginner
- Adductors
3. Fan Stretch
9.1 mSCORESWAPPED 72 TIMESFan Stretch is a flexibility exercise that targets the muscles in your legs and lower back. By slowly reaching forward and sweeping your arms in a fan-like motion, you can effectively stretch out these muscle groups. This is a great way to improve overall flexibility and mobility, especially for athletes who need a full range of motion in their lower body.
- Beginner
- Adductors
4. Frog Stretch
4.1 mSCORESWAPPED 72 TIMESFrog Stretch is an excellent exercise for improving hip mobility and flexibility. This stretch primarily targets the hip adductors and can help alleviate tightness in the groin and inner thigh areas. By positioning your knees wide apart and lowering your hips towards the ground, you can achieve a deep stretch that enhances your range of motion. This is particularly beneficial for those who perform a lot of squats or lunges, as it can help improve overall lower body mobility.
- Beginner
- Adductors
5. Couch Stretch
13.8 mSCORESWAPPED 14 TIMESCouch Stretch is an isolation stretch that primarily targets the hip flexors and quadriceps. The exercise involves placing one knee on the ground, with the opposite foot up on a couch or bench, and leaning back to stretch. This is a great stretch for improving hip mobility and flexibility, which can aid in better performance and injury prevention in various lower body exercises.
- Beginner
- Quads
6. Pancake
13.2 mSCORESWAPPED 9 TIMESThe Pancake is an isolation stretch that primarily targets the hamstrings and lower back. By sitting on the floor with your legs extended in a 'V' shape and reaching forward, you enhance flexibility and mobility in these areas. This stretch is particularly beneficial for improving range of motion, aiding in recovery, and preparing the muscles for lower body exercises like squats and deadlifts.
- Beginner
- Hamstrings
7. Lateral Bound
61.9 mSCORESWAPPED 7 TIMESThis explosive plyometric exercise is a lateral variation of the bound. This exercise can help improve lateral explosiveness, lower body strength, and balance. This exercise primarily targets the lower body muscles.
- Beginner
- Adductors
8. Standing Hip Adduction
61.4 mSCORESWAPPED 6 TIMESThis isolation exercise primarily targets the adductors. By targeting each side individually, you can more easily identify and address imbalances between sides. This exercise can help improve lower body strength and hip stability.
- Intermediate
- Adductors
9. Lateral Leg Swing
7.5 mSCORESWAPPED 6 TIMESLateral Leg Swing is a dynamic, bodyweight exercise that primarily targets the hip flexors and adductors. By swinging your leg out to the side and back across your body, you add a mobility and dynamic flexibility component to your workout. This movement is great for warming up, improving hip mobility, and activating the smaller stabilizing muscles around your hips.
- Beginner
- Abductors
10. Frog Pump
53.8 mSCORESWAPPED 5 TIMESFrog Pump is a variation on the more standard Hit Thrust. Like Hip Thrust, this is a compound, bodyweight movement that primarily targets the glutes. By placing your feet together with your knees flared out to either side, you can further recruit your hip flexors.
- Beginner
- Glutes