Standing Active Straight-Leg Hold

activatehipfront-splits

Content last reviewed: 2026-07-06

Standing Active Straight-Leg Hold — start/setup and end/loaded positions — Left: start / setup position. Right: end / loaded position.

How to do it

Stand tall next to a wall or chair for balance if needed.
Keeping both legs perfectly straight, lift one leg straight out in front of you as high as you can.
Point the toes and pull the kneecap up hard to lock the quad.
Do not lean backward to get the leg higher; keep your shoulders stacked over your hips.
Hold the leg in the air using only your active muscle strength.

Form cues

Fight the urge to lean back; keep the torso perfectly vertical
Expect intense cramping in the quad and hip flexor — this is normal!

Dosage

Frequency: 3–4×/week
Volume: 3 sets × 10–20 s holds each leg.

Muscles worked

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

hip flexors — anatomical illustration — hip flexorsAnatomical 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: hip flexors, quadriceps

Target muscles

Hamstrings Hip Flexors Quadriceps

Wall-Standing Postural Exercise One-Joint Hip Flexor Stretch (Supine, Knee to Chest)Standing Door-Frame Hip Flexor Stretch (Posterior Pelvic Tilt)Craniocervical Flexion (Deep Neck Flexor Activation)Isometric Cervical Retraction PIR / PFS for the Hip Flexors (Iliopsoas & Rectus Femoris)