Chest To Wall Middle Split

Muscles worked

Setup

1. Sit on the floor facing a flat wall with your legs spread as wide as possible.
2. Scoot your pelvis forward until your pubic bone or lower abdomen makes contact with the wall.
3. Place your hands on the floor behind your hips to help push your torso upright and forward.
4. Flex your feet so your toes point directly toward the ceiling.

How to do it

1. Inhale to lengthen your spine, then exhale as you use your hands to nudge your hips closer to the wall.
2. Squeeze your glutes hard to rotate your thighs outward, ensuring your kneecaps stay pointed upward and do not roll forward.
3. Maintain a slow, controlled tempo, holding the peak stretch while breathing deeply into the tension.
4. To exit, slowly walk your hands backward and use your arms to help bring your legs together.

Form checklist

• Keep your spine neutral and chest lifted; do not allow your lower back to round.
• Ensure your toes and kneecaps remain pointed toward the ceiling at all times.
• Maintain constant contact between your pelvis and the wall to ensure maximum abduction.
• Keep your quadriceps engaged to protect the knee joints during the deep hamstring stretch.

Pro tips

• Use 'reciprocal inhibition' by actively squeezing your outer glutes to force the inner thigh muscles to relax and lengthen further.
• Incorporate PNF stretching: press your heels into the floor as if trying to close your legs for 5 seconds, then relax and sink deeper into the wall.

Make it harder

• Remove hand support from the floor and reach your arms overhead to challenge your spinal erectors and core stability.
• Lean your entire upper body flush against the wall (pancake style) while maintaining the maximum width of the split.

Frequently asked

What muscles does the chest to wall middle split work?

The chest to wall middle split primarily targets the glutes and hamstrings, and also works the adductors and hip flexors as secondary muscles.

What equipment do you need for the chest to wall middle split?

The chest to wall middle split requires no equipment — just your body weight.

Is the chest to wall middle split good for beginners?

The chest to wall middle split is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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