Active SLR Contract-Relax
activatehipintermediateisometricHip-flexor strength
2 × 5 reps per side
How to do it
- Lie on your back with one leg flat and a strap around the other foot.
- Raise the strapped leg to a comfortable end range with the knee straight and both sides of the pelvis heavy on the floor.
- Press your heel gently into the strap at about 20–40% effort for 5–6 seconds as though lowering the leg, but do not let the leg move.
- Relax fully, then actively lift the leg a little higher using your hip flexors and quadriceps without pulling hard on the strap.
- Hold the new active height for 2 seconds, then lower and repeat.
Form cues
- The last few degrees should come from your own muscles, not the strap.
- Keep the raised-side hip grounded and stop before the knee bends.
- Do not pull aggressively; stop for tingling, burning or symptoms travelling below the knee.
Muscles worked
Stretches: hamstrings
Strengthens: iliopsoas, quadriceps
Part of a program
Part of Front Splits
This exercise is one move. Front Splits puts it in a plan — so you know what to do, in what order, and how much, week by week.
- Sequenced & dosed — the right exercises, in the right order, at the right volume.
- Progresses with you — difficulty ramps as you get stronger, not on a fixed calendar.
- Personalized — built around the specific limiter actually holding you back.
- Tracks your progress — see what's working and adjust over time.
See the program →
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