Dancer’s Pose (strap-assisted)
stretchhipadvancedpassiveHip flexor / iliopsoas length
2 × 10s per side
How to do it
- Stand beside a wall, secure the padded strap around the left foot and hold the free ends overhead with both hands.
- Balance on the right leg and press the left foot back and upward into the strap rather than pulling aggressively with the arms.
- Keep the lifted knee directed mostly behind you, the pelvis as level as possible and the ribs controlled.
- Hold at a height that does not compress the lower back, then lower the foot slowly before changing sides.
Form cues
- Use the wall for balance while learning and keep the standing knee softly straight.
- Check that the strap cannot slip from the foot.
- Stop for shoulder, knee, ankle or lower-back pain.
Muscles worked
Stretches: quadriceps, hip flexors, latissimus dorsi, long head of triceps
Strengthens: gluteus maximus, hip abductors, ankle 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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