This exercise will help you strengthen the external hip muscles, which will help improve middle splits and moves that require split flexibility while inverted.

Suggested sets and reps: 10-20 reps, 1-4 sets, 3 times per week.

T.M.G. PIRIFORMIS / GEMELLUS SUPERIOR / GEMELLUS INFERIOR / OBTURATOR EXTERNUS / OBTURATOR INTERNUS / QUADRATUS FEMORIS

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