A higher leg hold does more than just enhance your performance—it improves your flexibility, contributes to better posture, and reduces the risk of injuries. It also increases your range of motion, allowing you to perform more advanced moves with confidence.
Whether you’re working on splits, executing advanced yoga poses, or refining your athletic skills, a higher leg hold makes a significant difference in your flexibility and performance.
Are you eager to achieve a higher leg hold for dance, cheer, or gymnastics? Follow these stretches consistently, and you should see a noticeable difference in your flexibility and leg hold height. Let’s get started!
1. Start with a Basic Hamstring Stretch
Begin by standing tall with your legs straight and your feet shoulder-width apart. Slightly bend your knees, then reach down and grab your ankles. As you do this, gently pull your chest toward your legs, feeling the stretch along your hamstrings. This movement helps increase flexibility in your hamstrings, a key area for improving your leg hold. Hold this position for 20 to 30 seconds, and be sure to breathe deeply to deepen the stretch.
2. Forward and Backward Lunges
Loosen up your hips and thighs with forward and backward lunges.
- Step One: Start by stepping one foot forward, lowering your hips into a deep lunge. Make sure your front knee is aligned over your ankle while pushing your chest toward your front leg. This stretch targets your hip flexors and thighs, essential muscles for lifting your leg higher.
- Step Two: Switch legs and repeat. As you step back with your other foot, push your chest toward the front leg again to deepen the stretch.
Next, transition into a downward dog position by lifting your hips high, forming a V-shape with your body. Push your chest and shoulders back toward your thighs to stretch the back of your legs, improving flexibility and helping with leg mobility.
3. Deep Lunges and Split Stretch
For deeper flexibility in your hips, perform a deep lunge with your elbows on the ground. Push your back thigh toward the floor to stretch the hip flexors and inner thighs. Hold this position for a few seconds.
Next, perform a backward lunge, reaching your arms over the front leg to deepen the stretch and further open your hips. Switch legs and repeat the process.
Afterward, ease into a split stretch by sliding your legs apart as far as you can. This stretches the inner thighs and groin muscles, which are crucial for improving your flexibility and range of motion, allowing you to lift your leg higher. Hold for 20 to 30 seconds, or longer if possible.
4. Pike Stretch
Sit with your legs extended straight in front of you, and reach forward to grab your toes. Keep your back straight and feel the stretch in your hamstrings and lower back. This stretch is vital for overall leg flexibility, which is essential for achieving a higher leg hold. Hold for 20 to 30 seconds, then repeat as necessary to target both flexibility and strength.
5. Leg Stretching on Your Back
Lie on your back and bring one leg toward your chest while keeping it bent. Once the leg is as close as possible, straighten it and point your toes. Repeat five times, gradually aiming to bring your leg closer to the ground each time. This stretch helps increase hamstring flexibility and leg extension, which is critical for a higher leg hold.
6. Wall Stretching for Increased Flexibility
Wall stretches are highly effective in targeting specific areas to help with leg holds.
- Wall Split Stretch: Place one leg against the wall and gently push your chest and hips toward the surface. If you’re able to perform a full split, aim for an over-split by extending your leg past the normal split position. If you can’t do a full split yet, work within your range and focus on pushing your chest toward the wall to deepen the stretch.
After completing one side, switch legs and repeat the process. Wall stretches improve the depth of your splits, lengthen the muscles in your legs, and increase flexibility in your hips, all of which are essential for lifting your leg higher.
7. Intense Wall Stretch to Push Flexibility
For the most effective stretch to improve your leg hold, place one leg as high as you can on the wall. Then, bend your elbows and lean your torso toward the wall. By pushing your body closer to the surface, you deepen the stretch in your hip flexors and leg muscles. Repeat this stretch four to five times on each leg for maximum benefit, pushing your flexibility to new levels and making it easier to raise your leg higher when performing a leg hold.
8. Pulling Your Leg Higher: The Final Technique
Once your flexibility has improved, focus on building strength and control by pulling your leg higher.
- Begin by lifting your leg as high as you can while keeping it bent. Grab your ankle with both hands.
- From this bent position, gently straighten your leg, aiming to keep it elevated without letting it drop too much. This movement will help you build the strength and control necessary for executing a high leg hold.
Practice this technique regularly to improve both the flexibility and strength required for a higher leg hold. As you work on pulling your leg higher, focus on maintaining balance and control, which are essential for performing a precise and graceful leg hold.
Final Thoughts
This routine combines dynamic stretches with specific techniques to improve flexibility, strengthen your muscles, and increase your range of motion for a higher leg hold. Consistency is key, so make sure to incorporate these stretches into your regular training. With time, patience, and practice, you’ll see your leg hold reach new heights!
