Body & Balance Studio
Posture scan

Holding Leg Lift, Floor Touch

strengthenhip

Content last reviewed: 2026-07-06

Holding Leg Lift, Floor Touch demonstration

How to do it

  1. Stand facing the back of the chair. Double the band over your left foot and hold it with your right fist.
  2. Keep your right foot on the floor and your right leg straight while lifting your left leg up, bending it at the knee.
  3. Hold the chair with your left hand while pressing your right hand with the band downward.
  4. Hold the pose for twenty to thirty seconds while concentrating on your breathing and the muscles you are stretching.
  5. Relax for twenty seconds. Repeat two times.
  6. Repeat on the opposite side.

Form cues

  • Equipment: a gymnastic strength band, yoga strap, or resistance band all work — use whichever you have.

Dosage

  • Hold 20–30 s
  • relax
  • repeat 2× per side

Muscles worked

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

Stretches: hamstrings, erector spinae

Strengthens: hip flexors (active)

Target muscles

HamstringsErector SpinaeHip Flexors
One-Joint Hip Flexor Stretch (Supine, Knee to Chest)Standing Door-Frame Hip Flexor Stretch (Posterior Pelvic Tilt)Abdominal Trunk CurlPIR / PFS for the Hip Flexors (Iliopsoas & Rectus Femoris)PIR / PFS for the HamstringsThera-Band Kicks (Dynamic Reflexive Stabilization)