The straddle split and the middle split are similar, and there can be some confusion between the two. However the relationship with gravity makes these two splits feel very different, especially for newer benders. Knowing the difference is very important for ensuring proper form and developing the strength, flexibility, and control in your lower body. The primary difference is in the position of the pelvic bones. Pay attention to the alignment of those bones and you will know whether you are in a straddle or a middle split. The Straddle Split In a

  I’ve often said that if I were stuck on a desert island and I could only bring one exercise, the humble clamshell would be a strong contender. This exercise is gold for targeting one of the most important and under-utilized muscle groups in our lower body: the deep butt. The deep butt are six little muscles that run horizontally under the gluteus maximus, connecting the head of the femur to the pelvis at various points and angles. These muscles (the obdurator internus and externus, the gemellus superior and inferior, the quadratus

WTFL???? What is the Tensor Fasciae Latae (TFL) The Tensor Fasciae Latae, or TFL to its friends, is a small muscle in the outside front of the hips that works very, very hard. The TFL is a multi-tasker. It does hip flexion, hip abduction, internal rotation, and it even internally rotates the lower leg through its attachment to the IT band.       Because the TFL has so many abilities, it is often overworked. It’s just so easy for other muscles to lay back and let the TFL take over. The TFL is also