High Door-Anchored Front Leg Stretch
stretchhipadvancedpassiveHamstring length
2 × 10s per side
How to do it
- Use this advanced variation only after mastering the lower door-anchored front-leg stretch.
- Secure a purpose-built over-door anchor, face the door and place one foot in the strap.
- Hold the free section with both hands and raise the strapped leg forward through a pain-free, controlled range.
- Keep the standing knee soft, pelvis level and torso upright; no fixed height is required.
- Hold briefly, then lower slowly without releasing strap tension before switching sides.
Form cues
- Inspect the anchor and strap and remain outside any recoil path.
- Use stable wall contact if balance is limited.
- Stop for posterior-knee pain, hip pinching or loss of control.
Muscles worked
Stretches: hamstrings
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 →
Free · a quick assessment finds your starting point