Step by step instructions, muscle activation and variants for the Chest to Wall Middle Split.
A deep adductor and inner-thigh flexibility stretch where you sit in a wide straddle position facing a wall, leaning your chest toward it for support and to deepen the split. The wall provides feedback and allows you to relax into the stretch progressively.
Common mistakes content is coming soon.
The Chest to Wall Middle Split is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.