The seated pigeon will help you improve your hip external rotation. You can find the conventional pigeon stretch in my lunging hip flexor opener video.
Seated Pigeon
Hip Abduction Machine
Straddles and middle splits demands glutei med activation. I like to start seated with isometric holds. This helps me activate the glutei med. It also helps me build glutei med structure. Be sure to a ...[Read More]
Clamshells (ET)
Clamshells target the posterior fibres of the glute med (i.e. the external torque chain). The posterior fibres of the glute med are responsible for hip external rotation when the hip is flexed. The pu ...[Read More]
Hip Adduction Machine
Straddles and middle splits demand hip adductor mobility. The hip adduction machine is a great way to improve your hip adduction active range of motion! This is internal torque. Do not overload your h ...[Read More]
Frog Openers
Straddles and middle splits demand hip adductor mobility. This exercise is a great way to improve your hip adduction active range of motion! This is internal torque. Get into a frog position: As you o ...[Read More]
Straddle Opener
Straddles and middle splits demand hip adductor mobility. This exercise is a great way to improve your hip adduction active range of motion! This is internal torque. You can also use ankle weights but ...[Read More]
Lateral Lunges
Lateral lunges are a frontal plane exercise that will help you improve your inner hamstring and hip adductor mobility. These are internal torque both concentrically and eccentrically. Inhale through y ...[Read More]
Active Assisted Splits
Splits with Assisted Hip Extension This is a clever way to improve your active hip extension. You'll need a resistance band, something to attach it to (I used the high bar on my rack) and something to ...[Read More]
Hip Thrusts (Hip Extension)
Isometric end range hip thrusts will help you improve your hip extension lockout. This will help you extend your back leg in the splits. There are a variety of variations you can do, ranging from what ...[Read More]
Banded Kick Backs
Front splits demands rear leg hip extension. The cable or banded kick backs will help you improve your active hip extension. This is internal torque. The focus will be the glute max and inner hamstrin ...[Read More]
Quadruped Hip Extension
Front splits demands rear leg hip extension. The quadruped hip extension will help you improve your active hip extension. The focus for this will be internal torque (keep in mind, front splits are int ...[Read More]
Hamstring Curls
Splits demands inner hamstring mobility. The hamstring curl machine is a great way to strength the inner hamstring through range of motion, 1 leg at a time. Unilateral Hamstring Curl: Internal Torque: ...[Read More]