Flexibility Test

How to Test Side Splits / Middle Splits

Assess your middle/side split depth.

Warm-Up First

Warm up before testing. This prepares your body and gives you a more accurate result.

  1. 15-10 minutes light cardio
  2. 2Side-to-side leg swings
  3. 3Deep sumo squats
  4. 4Straddle stretch on floor
  5. 5Frog stretch
  6. 660-90 seconds each position

How to Perform the Test

  • Stand and slowly slide feet apart
  • Use wall or supports for balance
  • Lower as far as comfortable
  • Keep torso upright or slightly forward

What Counts as a Good Rep

  • Full middle split (hips on floor) = advanced
  • 3-6 inches from floor = intermediate
  • 6-12 inches from floor = developing
  • 12+ inches from floor = beginner

Recording Your Result

Record your depth. Example: "8 inches from floor"

Safety Notes

  • •Go slowly - this position loads the adductors
  • •Stop if you feel anything in the knees
  • •Use a wall or chair for support

Other Flexibility Tests

Pancake Stretch

Assess your straddle/pancake flexibility depth.

Forward Fold / Toe Touch

Test your standing or seated forward fold range.

Front Splits

Assess your front split depth on each leg.

Ready to Update Your Profile?

Once you have tested, update your metrics in SpartanLab for a more accurate training program.

Go to Dashboard
All testing guides