Middle splits Is a goal most people have; the benefits are lengthened inner thighs & medial hammies and a wider range of movement across the hips and pelvis, which translates well into different aspects of your practice or handstand training e.g straddle handstand. If you’ve been training middle splits for a while and still feel stuck, give these different stretches a try. 1. Table top hip abduction - ankle in line with your hip, heel set directly behind the toes. Find your cat/cow spine and try