Mobility · Pilates
Pilates Double-Leg Stretch
The Pilates Double-Leg Stretch trains abdominal control as you reach your arms and legs away from a curled-up position, keeping your trunk steady throughout each repetition.
- Intermediate
- Compound
- Low injury risk
- Rest 45 sec
How to do it
- Lie on your back with your knees bent and feet flat on the mat.
- Draw both knees toward your chest.
- Curl your head and shoulder blades off the mat, with your hands resting on the outside of your shins.
- Reach your arms overhead and your legs diagonally forward in one coordinated motion.
- Circle your arms out to the sides toward your hips.
- Draw both knees back toward your chest.
- Return your hands to your shins to finish the repetition.
Form cues
- Keep your shoulder blades lifted.
- Inhale to reach; exhale to return.
- Keep space between chin and chest.
Common mistakes
- Lower back arching during the reachAim your legs higher so your lower back stays gently supported by the mat.
- Ribs flaring as arms reach overheadShorten the arm reach to keep your lower ribs from lifting.
- Rocking through the repetitionSlow the transitions so your torso stays still as your limbs move.
Safety
Reaching farther than you can control can strain your lower back. Holding the curled position as you tire can also irritate your neck.
- Start with a few repetitions to check your control before adding more.
- End the set when you can no longer maintain your trunk position.
- Stop if you feel neck or back pain rather than abdominal effort.
If you have ongoing neck or back symptoms, choose a head-supported, bent-knee version or ask a physiotherapist whether this movement suits you.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat
Sets and reps
- Sets
- 2–3
- Target
- 6–10 reps
- Rest
- 45 sec
Count one full reach and return as one repetition.