Supported Standing Rear Leg Hold with Floor Reach
strengthenhipadvancedisometricGluteus maximus strength
2 × 10s per side
How to do it
- Stand beside a stable chair and loop a wide strap around the foot of the leg that will lift behind you.
- Hold the chair with one hand and the free strap section with the other.
- Hinge forward over a softly straight standing leg as the strapped leg lifts behind you with a comfortable knee angle.
- Reach the strap-holding hand toward the floor without pulling the lifted foot or twisting the pelvis.
- Hold briefly, then lower the lifted leg and return upright under control before switching sides.
Form cues
- Keep the pelvis square and maintain chair support.
- The floor reach is optional; stop before spinal or balance control is lost.
- Stop for back, hamstring, hip or balance-related pain.
Muscles worked
Stretches: hamstrings
Strengthens: gluteus maximus, core 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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