Pilates
Pilates Single-Leg Kick
The Pilates Single-Leg Kick uses alternating heel pulses toward your buttocks while you lie supported on your forearms. It trains your hamstrings and trunk control.
- Beginner
- Isolation
- Low injury risk
- Rest 30 sec
How to do it
- Lie face down with your legs extended hip-width apart.
- Place your forearms on the mat with your elbows beneath your shoulders.
- Lift your chest into a forearm-supported position.
- Bend your right knee to bring your heel toward your buttock.
- Pulse your heel toward your buttock twice with small, controlled movements.
- Extend your right leg back onto the mat.
- Repeat the kick with your left leg.
Form cues
- Keep your pelvis heavy.
- Gently draw your belly away from the mat.
- Keep the back of your neck long.
- Breathe steadily through the pulses.
Common mistakes
- Knee drifting sidewaysKeep your kneecap pointing toward the mat as you bend your leg.
- Collapsing between the shouldersPress your forearms into the mat to keep your chest supported.
- Swinging the whole legKeep your thigh resting on the mat so the movement comes from your knee.
Safety
Excessive lower-back arching can cause discomfort, especially as you fatigue. Forcing your heel closer to your buttock can irritate your knee.
- Begin with a small knee-bending range rather than trying to touch your buttock.
- Move your elbows slightly forward to lower your chest if the supported position strains your back.
- End the set if you cannot control your trunk or feel pinching or joint pain.
If you have ongoing back, knee, or shoulder pain, ask a physiotherapist about a suitable modification before trying this exercise.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat
Sets and reps
- Sets
- 2–3
- Target
- 6–10 reps per side
- Rest
- 30 sec
Count each two-pulse kick and return as one repetition.