Body & Balance Studio
Posture scan

Holding Leg Lift

strengthenhip

Content last reviewed: 2026-07-06

Holding Leg Lift demonstration

How to do it

  1. Stand facing the back of a chair and place your right hand on it. Loop the middle of the stretch band around your left leg. It should twist around your left knee and attach to your left foot. The other end will loop around your right shoulder.
  2. Extend your left leg out to a ninety-degree angle while keeping your right hand on the chair and your left arm out in front of you.
  3. Hold for twenty to thirty seconds while concentrating on your breathing and the muscles you are stretching.
  4. Relax for twenty seconds. Repeat two times.
  5. Switch and 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.
hip flexors — anatomical illustration
hip flexorsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Stretches: hamstrings, hip flexors

Strengthens: hip flexors (active)

Target muscles

HamstringsHip 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)