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BIM Lab: Standing Straight Leg Lift Off Holds

If you want to improve your hip flexibility and overall function, this is the perfect exercise for you.

Performing this drill will help you improve your active hip flexion strength, stability and control; which can help improve your overall hip flexibility and function.

We won’t lie, this exercise is pretty challenging. Not only do you have to keep your hamstrings contracted in a lengthened position, you also have to engage your hip flexer while simultaneously demanding hamstring flexibility.


  1. Find a challenging height that you’re still able to maintain good form at. In the second video you can see that Andrea bends her supportive knee and leans back slightly, this is a loss of stability. However, when she reduces the height slightly she is able to complete the exercise without compensating (first video); which is what you want.
  2. Before you lift your leg, create as much tension in your whole body as you can. This will allow you to better stability your trunk and pelvis so that you can better utilize you psoas to produce the movement.
  3. Keep your supportive leg straight, and focus on driving your heel into the group and glute engaged.
  4. Hold each rep for 1-10 seconds and complete 2-6 reps.

We hope you find this exercise helpful and if you have any questions or want to know more about anything featured in this post, please feel free to email Andrea at 

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