Door-Anchored Front Leg Stretch
stretchhipadvancedpassiveHamstring length
2 × 10s per side
How to do it
- Secure a purpose-built over-door strap anchor according to its instructions and fully close the door.
- Face the anchor, place one foot in the strap and hold the free section with both hands.
- Keep the standing knee soft and raise the strapped leg forward with the knee comfortably straight.
- Use light assistance and stop at a height that keeps the torso upright and pelvis level.
- Hold briefly, then lower under control before switching sides.
Form cues
- Never trap a loose strap in a door or stand in its recoil path.
- Keep the standing foot grounded and do not force the knee straight.
- Stop for posterior-knee pain, hip pinching or loss of balance.
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 →
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