Door-Anchored Side Leg Stretch
stretchhipadvancedactivepassiveAdductor length
2 × 10s per side
How to do it
- Install a purpose-built over-door strap anchor according to its instructions and fully close the door.
- Stand side-on to the anchor, place the foot farther from the anchor in the strap and keep the anchor-side hand on a stable surface.
- Hold the free strap section with the other hand and raise the strapped leg sideways.
- Keep the lifted knee actively straight without hyperextension and the pelvis facing forward.
- Hold briefly, then lower under control before turning around to switch sides.
Form cues
- Never trap a loose strap in a door and remain outside the recoil path.
- Use stable support and keep the standing knee soft.
- Stop for groin, knee, hip or balance-related pain.
Muscles worked
Stretches: hamstrings, hip adductors
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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