Chest to Split Wall Middle
Deepen your middle split with this chest-to-wall assisted stretch. Increase flexibility safely & effectively!
The Chest to Split Wall Middle mainly works the glutes & hips and hip adductors (inner thighs), with help from the core. No equipment needed: it uses just your bodyweight.
Chest to Split Wall Middle Muscles Worked
Primary
Glutes (gluteus maximus); Hip Adductors
Secondary
Abdominals (rectus abdominis); Long Thigh (sartorius)
Chest to Split Wall Middle Variations and Alternatives
How to do the Chest to Split Wall Middle
Chest to Wall Middle Split Stretching Instructions
Positioning
Starting Position:
Stand facing a wall, about 2 to 3 feet away.
Keep your feet hip-width apart and your body straight.
Lowering Down:
Slowly slide down into a split position by moving your legs apart.
Lean your upper body forward, reaching your hands towards the wall to create support.
Final Position:
Your legs should be extended out to the side as far as you can comfortably go.
Your torso should be upright, with your chest facing towards the wall.
Movement
Stretching:
Allow your body to relax into the stretch; focus on breathing deeply.
Hold this position for 20 to 30 seconds, feeling the stretch in your inner thighs and hips.
Releasing:
To exit the stretch, gently bring your legs back together, using your hands for support if needed.
Stand up slowly and shake out your legs to relieve any tension.
Cautions
Avoid pushing yourself into a position that feels painful.
If you experience any discomfort, ease out of the stretch and consult with a fitness professional if needed.
Chest to Split Wall Middle FAQs
What muscles does the Chest to Split Wall Middle work?
The Chest to Split Wall Middle mainly works the glutes & hips and hip adductors (inner thighs), with help from the core. The main muscles are the gluteus maximus and hip adductors.
What equipment do you need for the Chest to Split Wall Middle?
None. The Chest to Split Wall Middle is a bodyweight exercise, so you can do it anywhere.
What workout day should the Chest to Split Wall Middle go on?
It belongs on leg day in a push/pull/legs routine.
What are some Chest to Split Wall Middle variations and alternatives?
Similar exercises include the Standing Against-Wall Chest Bicep Stretch, Chest Stretch Version I, Bodyweight Wall Squat and Forward Butterfly Leaning Stretch.
Training calculators
Work out the numbers behind your training before your next session.