Quick Answer
Full Split Hold is a advanced strength exercise that targets your adductors and abdominals. It uses only your bodyweight. Assume a seated position on the floor and extend both legs out to the sides as wide as possible.
How to Perform the Full Split Hold
- 1
Assume a seated position on the floor and extend both legs out to the sides as wide as possible.
- 2
Place your hands on the floor in front of you and lift your hips off the ground while maintaining the split.
- 3
Hold the position by engaging your core and adductor muscles.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Using momentum to swing through reps. Pause briefly in the contracted position to keep tension on the muscle.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Keep ribs down and lats engaged — this keeps tension on the core, not the hip flexors.
- ✓Pause at the hardest point of the rep for 1–2 seconds to eliminate momentum and build strict strength.
Alternative Exercises
If the Full Split Hold isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Full Split Hold work?
The Full Split Hold primarily works your adductors and abdominals. Secondary muscles include the hip flexors and glutes.
What equipment do I need for the Full Split Hold?
The Full Split Hold needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Full Split Hold suitable for beginners?
The Full Split Hold is an advanced exercise that assumes solid form on easier variations. Beginners should work up to it through progressions rather than attempting it cold.
How many sets and reps of Full Split Hold should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Full Split Hold every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train adductors and abdominals more frequently, alternate harder and easier variations and keep overall weekly volume moderate.