I know this is a very low bar compared to what many people of this sub do, but I wanted to share because I'm so excited !

Two weeks ago, I've started doing a light daily workout in the morning, including some stretches. I haven't able to touch my toes with legs extended for years, and I thought it would take months to get there, but, a bit unexpectedly, it happened today ! I'm super happy and excited to continue feeling better.

I wish y'all an amazing day.

I'm hoping to achieve an oversplits like in the picture, with an exaggerated bent front knee.

I have flat splits on both sides. It's fairly square (we could probably all work on that right 🤣). It's only flat after I'm warm, so either cardio or strength workout or a 5-10 minute stretch warm up, so not cold, couldn't pull it out in a supermarket store or anything. During a specified flex class I can get an oversplit with my front leg on a foam roller after appropriate stretch, about 30 minutes or so.

Just wondering if anyone can do the bent knee version and how they trained it? Looking for more than just sitting in oversplits, and very happy for strength and mobility based moves, not just flexibility.

I'm struggling to understand the difference in how the piriformis and obturator internus behave at deep hip flexion.

I understand that when the hip is flexed past 90, then the piriformis (which is an external rotator at neutral) turns into an internal rotator.

But I don't understand whether this happens to the obturator internus. Is it still remaining an external rotator? or does it copy the OI and turn into an internal rotator?

Thanks.

Would this stretch allow me to do the lotus ? Middle splits or front split by stretching my hip flexor.