Top Leg Stretch, Shoulders Squared

stretchhip

Content last reviewed: 2026-07-06

Top Leg Stretch, Shoulders Squared demonstration

How to do it

Stand straight and tall, facing the door.
With one foot flat, toes pointing to the door, loop the other foot through the band.
Hold the strap with bended elbows, holding it close to your body and hips facing forward.
Gently pull your leg up with toes pointed.
Hold 10 seconds.
Work the opposite side.

Form cues

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

Dosage

Hold 10 s per side

Muscles worked

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

hip adductors — anatomical illustration — hip adductorsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Stretches: hamstrings, hip adductors

Target muscles

Hamstrings Hip Adductors

Posterior Neck Stretch (Chin Tuck, Supine)Shoulder Adductor / Lat Stretch (Supine Overhead Reach)Lateral Neck Flexor Stretch (Side Tilt)Neck Extensor Stretch (Seated/Supine Flatten Neck)Pectoralis Minor Stretch (Supine Assisted)One-Joint Hip Flexor Stretch (Supine, Knee to Chest)