Inner Hip and Middle Split Flexibility Plan mUvBand

Inner Hip and Middle Split Flexibility Plan mUvBand


Part three of the mUvmethod Flexibility Series, a program of 5 modules designed to specifically target and improve the foundational components of any dancers flexibility and mobility strength.

This Ebook: covers 17 major muscle groups, will improve over 10 core dance functions and provides easy access to practice anywhere.



The middle splits, just like the front splits, are a milestone and foundation for success as a dancer. The ability to perform the middle splits will only add to a dancer’s ability to meet the technically challenging aspects of dance with ease and efficiency.

Of course, you don’t have to be a dancer to experience the benefits of this program. The exercises and postures in our middle splits program stretch and release tension in the adductors, hamstrings, outer hip and lateral rotators. This greatly improves hip mobility and flexibility, decreases back pain and allows for more range of motion throughout the body.


Target Muscles Stretched

Hip Flexors

  • Psoas Major
  • Iliacus
  • Rectus Femoris
  • Sartorius
  • Tensor Fasciae Latae


  • Pectineus
  • Adductor Brevis
  • Adductor Longus
  • Adductor Magnus

Six Deep Lateral Rotators

  • Piriformis
  • Gemellus Superior
  • Obturator Internus
  • Gemellus Inferior
  • Obturator Externus
  • Quadratus Femoris

Outer Hip and Hip Extensors

  • Gluteus Minimus
  • Gluteus Medius
  • Gluteus Maximus


  • Semimembranosus
  • Semitendinosus
  • Biceps Femoris