The Middle Splits: Concentric Loading 3/3, After passive stretching, isometrics and eccentric loading, the last logical step is concentric loading. In this case, it would be contracting our inner thigh from the stretched to the shortened position. Yes this is sort of similar to a traditional adduction machine, but here we are doing it in a straight leg fashion which is absolutely different than having your knee bent and would have more carry over to doing the middle splits than any machine. This
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Here are 4 loading options for split squats and what they will help you work on: Contralateral- This will help guide our hips into an internal rotation position, allowing you to get more length through your glutes. This is a good warm up option or if you want to “feel” hip internal rotation. Ipsilateral- This will guide your hips into an external rotation position, which lengthens your adductors. This is a great way to “feel” your adductors. Front Load- This position helps the chest stay tall an
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