Mobility · Pilates
Pilates Double Straight-Leg Stretch
The Pilates Double Straight-Leg Stretch is a mat exercise that lowers and lifts both legs while you hold your upper body curled. It trains abdominal control as your hip flexors move your legs.
- Intermediate
- Isolation
- Low injury risk
- Rest 45 sec
How to do it
- Lie on your back with your knees bent and feet flat on the mat.
- Place your hands behind your head.
- Curl your upper body until your shoulder blades lift off the mat.
- Draw your knees toward your chest.
- Extend both legs together toward the ceiling, above your hips.
- Lower both legs together toward the floor with control.
- Lift your legs back above your hips to finish the repetition.
Form cues
- Inhale down; exhale up.
- Keep your ribs drawn down.
- Keep your elbows in your peripheral vision.
Common mistakes
- Arching your lower backShorten the lowering range so your lower back stays gently against the mat.
- Pulling your head forwardLet your head rest in your hands without using your arms to deepen the curl.
- Swinging your legs upwardReverse direction smoothly without bouncing at the bottom.
Safety
The long lever of both straight legs can strain your lower back if abdominal control gives way. Holding the upper-body curl after fatigue can also irritate your neck.
- Start with a few bent-knee repetitions before trying straight legs.
- Allow a slight knee bend if tight hamstrings prevent your legs from reaching above your hips.
- End the set if you cannot maintain the upper-body curl comfortably.
- Stop if you feel back or neck pain.
If you have recurring back or neck symptoms, ask a physiotherapist whether a bent-knee or head-supported version is appropriate.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat
Sets and reps
- Sets
- 2–3
- Target
- 6–10 reps
- Rest
- 45 sec
Count one controlled lowering and return as one repetition.