Supported Straight-Leg Lift from Partial Split
strengthenhipadvancedisometricQuadriceps strength
4 × 10s per side
How to do it
- Set up in a shallow partial front split with the front heel supported on the floor, the rear knee bent behind you and a yoga block under each hand.
- Face both hip bones forward, sit tall and point the front kneecap and toes toward the ceiling.
- Firmly contract the front-leg quadriceps to keep the knee comfortably straight, then engage the hip flexors to lift the heel one or two centimetres.
- Hold without forcing the back of the knee toward the floor or leaning the torso backward.
- Lower the heel fully, relax briefly and repeat before switching legs.
Form cues
- Use the blocks to unload the position and keep the pelvis square.
- Straighten the knee without forcing it into hyperextension.
- Stop for pressure behind the knee, cramping, tingling or radiating pain.
Muscles worked
Stretches: hamstrings
Strengthens: quadriceps, hip flexors
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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