Ballerina Pose

activatehip

Content last reviewed: 2026-07-06

Ballerina Pose demonstration

How to do it

Loop the band around your right shoulder.
Bring the band across your shoulder, down your back and loop it around your left foot.
Hold your right arm out and your left arm forward and up as you bring your left foot back with a steady, slow motion.
Hold for ten seconds. Relax and concentrate on the muscles you are stretching.
Repeat two times.
Work 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
relax
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.

quadriceps — anatomical illustration — quadricepsAnatomical 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.

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

Stretches: hip flexors, quadriceps

Strengthens: gluteus maximus, hamstrings

Target muscles

Hip Flexors Quadriceps Gluteus Maximus Hamstrings

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)