Body & Balance Studio

Active SLR Contract-Relax

activatehipintermediateHip-flexor strength (active flexibility)

Content last reviewed: 2026-07-10

Active SLR Contract-Relax — start/setup and end/loaded positions
Left: start / setup position. Right: end / loaded position.

How to do it

  1. Lie on your back with one leg flat and a strap around the other foot.
  2. Raise the strapped leg to its end range with the knee straight.
  3. Gently press the leg down against the strap for 5–6 seconds (hamstring contraction).
  4. Relax, then actively lift the leg higher using your own hip flexors and quad — without pulling hard on the strap.
  5. 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 knee straight and the down-leg flat
  • Own the top position actively — that's the goal of this drill

Dosage

3 × 10 reps per side

  • Frequency: daily
  • Volume: 2–3 sets × 6–8 reps each side
  • Contraction 5–6 s
  • Active hold 2 s
  • Emphasize the active lift.

Muscles worked

hamstrings — anatomical illustration
hamstringsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.
iliopsoas — anatomical illustration
iliopsoasAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.
quadriceps — anatomical illustration
quadricepsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Stretches: hamstrings

Strengthens: iliopsoas, quadriceps

ATG Split SquatBack Knee Elevated Over-SplitDouble-Leg Hip HingeDynamic Knee HugDynamic Lying Figure-4 CircleDynamic Lying Leg Lift