Aerial Hoop – Push out Split

This is a relatively simple move to try, but to get into an actual split, not just “legs apart”, you’ll need really strong active splits.

You can start from seated. Hold on to the top bar with your hands. Slide back until the bar is under your knees. Put one of the feet on the bar (maybe your more flexible split side), then straighten that leg and take the other off and move it behind you. You can come back by reversing those steps.

A good demo of this move is here.