Pilates
Pilates Double-Leg Kick
The Pilates Double-Leg Kick combines three heel kicks while lying face down with a controlled chest lift. It trains the backs of your thighs and your back while challenging trunk control.
- Intermediate
- Compound
- Low injury risk
- Rest 30 sec
How to do it
- Lie face down with your legs together and your head turned to one side.
- Clasp your hands behind your lower back, with your elbows resting toward the mat.
- Bend both knees to pulse your heels toward your buttocks three times.
- Straighten your legs along the mat.
- Lift your chest slightly off the mat, with your head facing forward.
- Reach your clasped hands toward your feet with straight arms.
- Lower your chest to the mat with your head turned to the opposite side.
- Return your hands to your lower back with bent elbows.
Form cues
- Keep your pelvis heavy on the mat.
- Draw your lower belly gently inward.
- Exhale for kicks; inhale for the lift.
Common mistakes
- Whipping your heelsUse small, controlled pulses rather than trying to strike your buttocks.
- Craning your neckLook down and slightly ahead during the lift so your neck follows the line of your upper back.
- Chasing chest heightLengthen forward through your chest instead of forcing a bigger arch in your lower back.
Safety
Forcing the backbend or pulling tightly through clasped hands can irritate your lower back or shoulders. Fast, forceful kicks can also strain your knees.
- Start with a small chest lift until you can keep your pelvis still.
- Keep your hands separated behind you if clasping them strains your shoulders.
- End the set if you feel pinching, sharp pain, or lose control of the movement.
If you have ongoing back, neck, shoulder, or knee symptoms, ask a physiotherapist about a suitable modification before trying this exercise.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat
Sets and reps
- Sets
- 1–2
- Target
- 4–6 reps
- Rest
- 30 sec
Count each kick-and-lift cycle as one rep.