Dancer’s Pose (strap-assisted)

activatehip

Content last reviewed: 2026-07-06

Dancer’s Pose (strap-assisted) demonstration

How to do it

Loop the padded end of a strap around the top of your left (flexed) foot.
Hold the strap's free ends in both hands, raised above and behind your head.
Standing tall on your right leg, gently draw your left leg up and back into a dancer's pose.
Hold with your chest lifted and your standing leg strong.

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

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

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

pectoralis major — anatomical illustration — pectoralis majorAnatomical 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.

Stretches: quadriceps, hip flexors, pectoralis major

Strengthens: gluteus maximus

Target muscles

Quadriceps Hip Flexors Pectoralis Major Gluteus Maximus

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)