Frog Splits and Middle Splits: Are Frog Splits Beneficial for Achieving Middle Splits?
Jun 12, 2024
Exploring the Connection: Can Frog Splits Improve Your Middle Splits?
Frog Splits: A Path to Mastering the Middle Split?
While frog splits can aid in achieving a middle split, mastering frog splits alone doesn't ensure proficiency in middle, side, or center splits. Conversely, if you're capable of performing middle, side, or center splits, then executing a frog split should be within your reach.
Understanding the Kinesiological Differences Between Splits:
A frog split is often seen as a precursor to a side split, sharing some commonalities in the muscle groups stretched. However, achieving a frog split doesn't necessarily mean you'll be able to perform a full center (middle) split. This limitation arises because certain muscles not stretched in the frog split may remain tight, hindering the ability to execute a complete center split.
For those acquainted with the EasyFlexibility approach, the emphasis on isolating and focusing on individual muscles for each skill is a cornerstone of our methodology. In the context of a frog split, key muscles involved include the Adductor Longus, Adductor Brevis, Adductor Magnus, and the Pectineus, one of the hip flexors. Understanding the specific muscles at work is crucial for effectively advancing your flexibility.
For those acquainted with the EasyFlexibility approach, the emphasis on isolating and focusing on individual muscles for each skill is a cornerstone of our methodology. In the context of a frog split, key muscles involved include the Adductor Longus, Adductor Brevis, Adductor Magnus, and the Pectineus, one of the hip flexors. Understanding the specific muscles at work is crucial for effectively advancing your flexibility.
Side (Middle) Split Strength & Flexibility Training at Home
ALL 3 LEVELS - BEGINNER, INTERMEDIATE, ADVANCED
If you want a proven, safe, easy to understand and do training program based on science, that is guaranteed to get you that perfect 180 Degree Split, then register for this course and start your training today!
This Online On Demand Video Training Combo Contains:
This Online On Demand Video Training Combo Contains:
- Side Splits Beginner Level program
- Side Splits Intermediate level program
- Side Splits Advanced Level program
Exploring the Distinctions Between Frog Splits and Full Side (Middle) Splits:
The primary distinction between a Frog split and a full side (middle) split lies in the position of the knees. In a Frog split, the knees are bent, whereas in a middle (side) split, the knees are straight. This difference is crucial because straightening the knees stretches the hamstrings, with a greater emphasis on the middle hamstring rather than the lateral hamstring. Additionally, the Gracilis, an adductor muscle that crosses the knee, is also stretched in a side split.
When performing a Frog split with bent knees, the hamstrings and the Gracilis, both knee flexors, are in a shortened state, meaning they aren't being significantly stretched. However, straightening the knees during a side split elongates these muscles, allowing them to be effectively stretched. This key difference highlights the unique muscle engagement and stretching involved in each type of split.
When performing a Frog split with bent knees, the hamstrings and the Gracilis, both knee flexors, are in a shortened state, meaning they aren't being significantly stretched. However, straightening the knees during a side split elongates these muscles, allowing them to be effectively stretched. This key difference highlights the unique muscle engagement and stretching involved in each type of split.
Why You Can Achieve a Frog Split But Not a Full Side Split:
If you've mastered the Frog split but find the side split elusive, there's a clear explanation. Achieving a split requires flexibility in various muscles, and the anatomy of a side split reveals that certain muscles are stretched with straight (extended) knees, while others require bent knees.
Key muscles involved, such as the medial hamstrings (semitendinosus and semimembranosus) and the gracilis, cross the knee and act as flexors. This means that when the knees are extended, these muscles are stretched further.
If you're able to perform a Frog split but struggle with a full side split, it indicates a flexibility issue with one or more of these muscles. Fortunately, with targeted stretching techniques like the Zaichik Stretching Techniques, you can isolate these muscles and enhance their flexibility, bridging the gap from a Frog split to a full side split.
Focusing on the gracilis and middle hamstrings, as you do in a Frog split, can accelerate your progress toward a side split. The EasyFlexibility Side Splits programs specifically target these and other relevant muscles to facilitate achieving your side split efficiently, safely, and easily."
Key muscles involved, such as the medial hamstrings (semitendinosus and semimembranosus) and the gracilis, cross the knee and act as flexors. This means that when the knees are extended, these muscles are stretched further.
If you're able to perform a Frog split but struggle with a full side split, it indicates a flexibility issue with one or more of these muscles. Fortunately, with targeted stretching techniques like the Zaichik Stretching Techniques, you can isolate these muscles and enhance their flexibility, bridging the gap from a Frog split to a full side split.
Focusing on the gracilis and middle hamstrings, as you do in a Frog split, can accelerate your progress toward a side split. The EasyFlexibility Side Splits programs specifically target these and other relevant muscles to facilitate achieving your side split efficiently, safely, and easily."
~Equilibrium~ Zaichik Stretching Technique – The Gracilis Stretch
If you're new to EasyFlexibility and the Zaichik Stretching Techniques, I recommend exploring our Gracilis ZST exercise named ~Equilibrium~. This will give you a clear insight into how the Zaichik Stretching Techniques operate and demonstrate how our unique stretching approach can help you achieve your splits more quickly.
To Perfom the ~Equilibrium~ ZST:
Starting Position
- Go into a lunge.
- Place the hands on the floor.
- Extend one leg, keeping the toes forward.
1st Leverage Move
Do external rotation without moving the hip.
1st Target Move
Drop the foot and come down.
2nd Leverage Move
Do external rotation again without moving the hip.
2nd Target Move
Come back and go deep down into the floor.
3rd Leverage Move
One more time, do external rotation, remember not to move the hip.
3rd Target Move
Come back and go deeper into the floor.
Side (Middle) Split Strength & Flexibility Training at Home
ALL 3 LEVELS - BEGINNER, INTERMEDIATE, ADVANCED
If you want a proven, safe, easy to understand and do training program based on science, that is guaranteed to get you that perfect 180 Degree Split, then register for this course and start your training today!
This Online On Demand Video Training Combo Contains:
This Online On Demand Video Training Combo Contains:
- Side Splits Beginner Level program
- Side Splits Intermediate level program
- Side Splits Advanced Level program
About the Author:
Paul Zaichik is an Exercise Science Expert, author of multitude of books, and the creator of Zaichik Stretching Technique (formely known as Kinesiological Stretching Technique). His speciality is flexibility training as well as body weight conditioning. His innovative method is designed to have maximum carry over into specific athletic techniques. Paul is the author of books and DVD’s on the topic of flexibility, martial arts and bodyweight training. Over the years, Paul Zaichik has worked with a variety of individuals including athletes, entertainers, and military personnel. His ElasticSteel Method of Athletic Conditioning programs, EasyFlexibility Programs and Zaichik Stretching Techniques are used world wide by both professional and amateurs with great success.
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