Upright Split (Standing Split / Upright Pole Split)

Level: Intermediate / Advanced

Description

A split-line position performed while the dancer remains upright (not inverted). One leg stays grounded or lightly supported, while the other lifts vertically with the pole as a balancing tool. Seen in contemporary, exotic, and flexibility-focused sequences.

Muscles Used

• Hamstrings
• Hip flexors
• Adductors
• Core stabilisers

Typical Use

• Spin pole transitions
• Lyrical combos
• Conditioning for deeper splits

Common Mistakes

• Forcing the split
• Rotating hips incorrectly
• Leaning the torso too far into the pole

Safety Notes

Warm both hamstrings and hip flexors thoroughly.

Variations

• Upright oversplit
• Assisted upright split
• Split to attitude

Anecdotes / Trivia

This position blends dance and pole beautifully - a favourite for dancers moving into pole.