Cross-Body Strap Standing Side Leg Hold
strengthenhipadvancedisometricAdductor length
2 × 10s per side
How to do it
- Stand beside a stable chair and place one hand on it.
- Loop the midpoint of a wide strap around the lifted forefoot, route one section behind the waist and the other diagonally across the upper back over the opposite shoulder, keeping it away from the neck and armpit.
- Raise the strapped leg sideways with the knee comfortably straight and pelvis facing forward.
- Hold only at a height that allows an upright torso and soft standing knee.
- Lower the leg under control and release the strap before switching sides.
Form cues
- Never wrap elastic resistance around the knee.
- Use the chair throughout and keep the standing foot grounded.
- Stop for groin, knee, hip or balance-related pain.
Muscles worked
Stretches: hip adductors, hamstrings
Strengthens: hip abductors, 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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