Body & Balance Studio
Posture scan

Front Leg Pull into Splits

stretchhip

Content last reviewed: 2026-07-06

Front Leg Pull into Splits demonstration

How to do it

  1. Stand straight and tall, parallel to the door.
  2. With one foot flat, toes pointing away from the door, loop the other foot through the band.
  3. Hold the strap with bended elbows, holding it close to your body.
  4. Gently pull your leg up with toes pointed.
  5. Pull until you reach your full extension.
  6. Hold 10 seconds.
  7. Work 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 per side

Muscles worked

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

Stretches: hamstrings

Target muscles

Hamstrings
Posterior Neck Stretch (Chin Tuck, Supine)Shoulder Adductor / Lat Stretch (Supine Overhead Reach)Lateral Neck Flexor Stretch (Side Tilt)Neck Extensor Stretch (Seated/Supine Flatten Neck)Pectoralis Minor Stretch (Supine Assisted)One-Joint Hip Flexor Stretch (Supine, Knee to Chest)