Door-Anchored Banded Arabesque Hold

How to do it

1. Secure a long resistance band in a purpose-built over-door anchor above head height, close and lock the door, and inspect the setup before loading it.
2. Place one end securely around the left foot and face away from the anchor while holding the other end close to the chest with both hands.
3. Balance on the right leg and hinge forward as the straight left leg reaches backward to a comfortable height.
4. Keep the pelvis mostly level, the standing knee softly straight and the ribs controlled; the band should provide light assistance rather than pull you into range.
5. Hold with active tension, then lower the left foot slowly before changing sides.

Form cues

• Use a wall or chair for balance when learning and keep the face outside the band's recoil path.
• Lift through the hip without arching the lower back or rotating the pelvis open.
• Stop for standing-hip, knee or ankle pain, or if the anchor shifts.

Muscles worked

Stretches: hip flexors

Strengthens: gluteus maximus, hamstrings, gluteus medius

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