Strap-Assisted Diagonal Back-Leg Hold
activatehipadvancedisometricGluteus maximus strength
2 × 10s per side
How to do it
- Place the midpoint of a long strap around the left forefoot, pass both free sections behind the left hip and diagonally across the back over the right shoulder.
- Stand on the right leg beside a wall or barre and take up only enough strap tension to support the movement.
- Reach the straight left leg diagonally backward and slightly outward while keeping the standing knee softly straight and the pelvis level.
- Keep the torso tall and position the arms comfortably for balance; hold the leg with active glute and hip tension rather than leaning into the strap.
- Lower the foot slowly, step out of the strap and repeat on the other side.
Form cues
- Use stable hand support if balance changes the leg or pelvic position.
- Do not arch the lower back or let the strap pull across the neck.
- Stop for standing-hip, knee or ankle pain.
Muscles worked
Strengthens: gluteus maximus, hip abductors, gluteus medius, core stabilizers
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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