Supine Strap-Assisted Straight-Leg Raise
mobilizehipintermediateactiveHamstring length
2 × 10 reps per side
How to do it
- Lie on your back with a strap around the ball of one foot; keep the other leg straight or bend it if more comfortable.
- Actively straighten the working knee without forcing hyperextension.
- Lift the leg using the hip flexors, then use light strap tension only to support the comfortable end range.
- Lower under control without trying to gain range on every repetition.
Form cues
- Keep the pelvis level and the down leg comfortable.
- Do not force the knee straight or pull aggressively with the strap.
- Stop for posterior-knee pain, tingling or radiating symptoms.
- Keep the low back flat against the floor.
- Pull the toes back toward the shin.
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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