Back Leg Lift

activatehip

Content last reviewed: 2026-07-06

Back Leg Lift demonstration

How to do it

Place the band around your right shoulder and left foot.
Stand on your right foot.
Bring your left leg out to the side and back.
Keep your arms in the fifth arm position. Raise both arms over your head forming an oval, with your hands almost touching.
Hold for ten seconds while concentrating on your breathing and the muscles you are stretching.
Return to standing position.
Repeat two times.
Repeat on the opposite side.

Form cues

Equipment: a gymnastic strength band, yoga strap, or resistance band all work — use whichever you have.

Dosage

Hold 10 s
repeat 2× per side

Muscles worked

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

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

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

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

Stretches: hip flexors, hip adductors

Strengthens: gluteus maximus, hip abductors

Target muscles

Hip Flexors Hip Adductors Gluteus Maximus Hip Abductors

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)