Legs · Bodyweight
Chest to Wall Middle Split
How to do the chest to wall middle split, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Logged as
- time
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Lie face down with your chest toward a wall and slide your legs out wide into a middle split. Let gravity ease your legs apart while keeping your toes pointed up, holding at the edge of a comfortable stretch.
- 1Feel the stretch deep through your inner thighs
- 2Keep your hips and chest flat to the floor
- 3Let your legs widen slowly as the adductors release
Common mistakes
- Don't force your legs wider than is comfortable
- Avoid rolling your knees or toes forward
- Don't hold your breath; relax into it
Muscles worked
The chest to wall middle split mainly works the adductors, with the hamstrings assisting.
- AdductorsPrimary
- HamstringsSupport
- GlutesMinor
- Hip FlexorsMinor
Kovo programs the chest to wall middle split for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.