Choose your own (flexibility) adventure.
You know what you want. This is how you get it.
You know what you want. This is how you get it.
Squaring the splits and actively holding our end range. Although we mostly use open splits for pole shapes, knowing how to open and close the hips and activate the back hip will help flatten inverted splits like Jade.
Leg lifts are a foundational element in low flow and general limb control in pole. Do these to strengthen your hip flexors and eliminate your microbends.
These exercises are great for compression-based shapes and tricks on and off-pole as well as hamstring stretching and strengthening. Think: martini sit, jade, cradle spin (straight legged)
These exercises support active lengthening through split-centered shapes and strengthening in passive holds. Think: Jade split, brass split, jallegra, etc.
This exercise is for stretching and strengthening your quads and hip flexors for your back-leg splits and any back-leg catch in pole. Think: cocoon, eagle, grabbing your back leg in a leghang, etc.
A very very very basic explanation of how your pelvic anterior/posterior tilt influences your stretch and line quality.