Supported Strap-Assisted Arabesque Hold
activatehipadvancedGluteus maximus strength
2 × 25s per side
How to do it
- Use this specialist-level drill only after mastering single-leg balance and an unassisted arabesque.
- Face a stable chair, loop a non-elastic strap around the lifted foot and hold the free section without wrapping it around the wrist.
- Keep the standing knee soft and extend the strapped leg behind while holding the chair with both forearms or one hand.
- Hinge forward only as far as the pelvis stays controlled; use the strap to support rather than pull the leg higher.
- Lower the leg and return upright slowly before releasing the strap and switching sides.
Form cues
- A qualified gymnastics or flexibility coach should validate this drill for the individual.
- Keep the pelvis controlled and remain outside the strap’s recoil path.
- Stop for back, hip, hamstring or balance-related pain.
Muscles worked
Stretches: hip flexors
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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