Lift That Leg! Mastering the Side Leg Hold (Y Scale) for Flexibility and Strength

As a professional fitness coach with over 20 years of experience, I’ve helped countless dancers, gymnasts, and fitness enthusiasts learn how to do a leg hold for beginners—and then progress all the way to advanced shapes like a high Y Scale. Today, I want to walk you through everything you need to know about the side leg hold, often referred to as a “Y Scale.” We’ll also touch on a “back leg hold” (needle scale) for comparison, explore how to get a higher leg hold, and discuss the mechanics of how to hold your leg up in different disciplines like ballet, gymnastics, and dance—without hands if you’re feeling ambitious!

---

Understanding the Side Leg Hold (Y Scale)

A side leg hold, sometimes called a Y Scale, is a beautiful standing contortion shape that shows off your hamstring and inner thigh flexibility. You lift one leg up and out to the side, striving to keep it as straight as possible while maintaining balance and control. Unlike a back leg hold (needle scale), where you pull your leg behind you, a side leg hold focuses on the lateral (outer) line of your body, requiring significant flexibility in both the hamstrings and the inner thigh (adductors).

This position looks especially impressive in leg hold ballet and leg hold gymnastics because it emphasizes clean lines and controlled technique. It’s also one of the first advanced shapes many dance students learn to build strength and confidence.

---

Anatomy Basics

When you lift your leg out to the side, two primary muscle groups come into play:

1. Hamstrings (back of the thigh): Straightening your raised leg and lifting it higher targets these muscles.

2. Adductors (inner thighs): The more you turn your knee outward and “open” your hip, the more you stretch these inner thigh muscles.

For anyone who wants to know how to get a leg hold or how to get a leg hold for beginners, focusing on increasing hamstring flexibility and strengthening your adductors (and hip flexors) is essential.

---

How to Do a Leg Hold for Beginners

1. Start with Assistance:

   • Use a wall or a barre to help you balance.

   • Slowly lift your leg to the side, using your hand to hold it just below your calf or ankle.

   • Keep both hips facing forward and your standing leg strongly rooted in the floor.

2. Focus on Alignment:

   • Keep your spine long and shoulders relaxed.

   • Engage your core to avoid overarching your lower back.

3. Build Strength Gradually:

   • Practice holding the leg for a few seconds at a time before lowering.

   • Over time, add more seconds or reps as you feel comfortable.

This basic approach forms the foundation of how to hold your leg up safely, whether you’re working on a leg hold ballet move or aiming for leg hold gymnastics prowess.

---

How to Get a Higher Leg Hold

Learning how to lift your leg higher starts with both flexibility and strength. Too often, dancers and gymnasts only stretch; you must also strengthen the active flexibility in your hamstrings and hip flexors. Below are some of my favorite drills and stretches to increase range of motion and control.

1. Side-Lying Active Knee Straightens

• Setup: Lie on your left side, bend your right knee, and bring it toward your torso.

• Movement: Press your forearm or hand against the thigh for light resistance. Straighten and bend the leg 8–12 times.

• Why It Helps: Strengthens the hamstrings in a flexed (stretched) position, helping you learn how to hold your leg up with control.

2. Side-Lying Hamstring Contract-Relax

• Setup: Still lying on your side, use your hand or a strap to gently pull your top leg toward your side.

• Contract-Relax: Kick the leg away into the strap (or your hand) for 10 seconds, then relax and pull the leg deeper into the stretch for 20 seconds.

• Repeat: 2–3 rounds.

• Benefit: Improves hamstring flexibility, key for how to get a leg hold higher.

3. Elevated Side Leg Lifts + Forward Fold

• Setup: Stand with your leg resting on a chair or low table, foot turned slightly up to the ceiling.

• Leg Lifts: Lift your leg off the support 10 times, keeping hips level.

• Forward Fold: After lifts, lean forward over the raised leg (like a straddle pancake) to deepen the stretch.

• Goal: Teaches your body to maintain alignment while increasing the active range needed for a leg hold.

4. Half Moon Dippy Birds

• Setup: Stand near a support for balance.

• Movement: Lift one leg straight forward as high as possible, then swing it slowly down and behind you while you tilt your torso forward into a half moon or arabesque position.

• Reps: 5–12, maintaining a controlled twist of the torso and open hips.

• Why It Works: Develops balance and dynamic flexibility, crucial for holding the leg without using your hands.

5. Half Split Forward Fold (Passive)

• Setup: From a kneeling lunge, straighten the front leg.

• Action: Keep your back flat and hinge forward, feeling a stretch in your hamstrings.

• Duration: 20–30 seconds.

• Tip: Great for beginners who want to know how to get a leg hold for beginners and gradually increase hamstring length.

6. Twisted Half Split Forward Fold (Passive)

• Setup: From the half split, twist your torso toward the inside of your front leg, placing one hand to the inside for support.

• Benefit: Targets inner thigh and hamstrings simultaneously, helping you open up for that side leg extension.

7. Wall-Assisted Y-Scale Lean (Passive)

• Setup: Stand sideways to the wall and place your top foot on it, toes pointing upward.

• Lean In: Draw your torso and hips closer to the wall to deepen the stretch.

• Why It’s Great: Builds the shape passively, allowing you to focus on alignment before balancing on your own.

---

How to Hold Your Leg Up in Ballet and Dance—Without Hands

Once you’ve built a foundation of flexibility and strength, the next step is learning how to hold your leg up in dance without hands. This requires:

1. Core Engagement: A strong core stabilizes your spine and pelvis, preventing you from collapsing.

2. Hip Flexor Strength: Actively train lifts and holds (like the elevated side leg lifts) to keep the leg high without assistance.

3. Practice Balancing: Use a mirror or video yourself to ensure proper alignment. Gradually lighten your hand support until you can lift both arms overhead or out to the side.

Whether in leg hold ballet variations or contemporary dance, practicing these progressions will help you safely control the leg in a lifted position.

---

Comparing Side Leg Hold and Back Leg Hold

• Side Leg Hold (Y Scale): Primarily targets hamstrings and adductors, with a lateral trunk bend often helping the shape look more “splitty.”

• Back Leg Hold (Needle Scale): Emphasizes your hip flexors (on the standing leg) and back flexibility, extending the lifted leg behind you.

If you’re new to standing leg holds, mastering a side leg hold might be easier than a back leg hold, because it relies less on back flexibility and more on hamstring and inner thigh range.

---

Final Tips for Success

1. Warm Up Properly: Always warm up with dynamic stretches and light cardio before trying these shapes.

2. Be Consistent: Flexibility gains come with regular, dedicated practice—1–2 sessions per week won’t cut it if you’re serious about quickly learning how to lift your leg higher.

3. Listen to Your Body: A mild stretch or “good burn” is fine, but sharp pain indicates you should ease off.

4. Set Progressive Goals: If you can hold your leg at hip height today, aim for a few inches higher next month. Celebrate small wins along the way!

---

Wrapping Up
Learning how to leg hold, especially in a side leg hold (Y Scale), is an exciting journey for dancers, gymnasts, and fitness enthusiasts alike. By focusing on hamstring and inner thigh flexibility—while simultaneously building strength in your core and hip flexors—you’ll soon discover how to get a leg hold that’s higher, more stable, and undeniably impressive. Whether your dream is to perform a gorgeous leg hold ballet move, shine in leg hold gymnastics, or simply show off in the studio, these progressive drills and stretches will help you hold your leg up with grace and control.