Standing Active Straight-Leg Hold
activatehipadvancedfront-splitsHip-flexor strength
3 × 15s per side
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!
- Rest your hands on your hips.
- Lift the knee toward the chest first, then extend the leg.
Muscles worked
Stretches: hamstrings
Strengthens: hip flexors, 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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