Mobility · Pilates
Pilates Single-Leg Stretch
The Pilates Single-Leg Stretch is a mat exercise that trains abdominal control as you alternate drawing one knee toward your chest and extending the other leg.
- Beginner
- Compound
- Low injury risk
- Rest 30 sec
How to do it
- Lie on your back with your knees bent and feet flat on the mat.
- Lift your legs until your knees are above your hips, with shins parallel to the floor.
- Curl your upper body until your shoulder blades clear the mat.
- Draw your right knee toward your chest.
- Place your right hand near your right ankle, with your left hand just below your right knee.
- Extend your left leg diagonally toward the ceiling.
- Switch legs smoothly, reversing your hand placement to match the bent leg.
Form cues
- Keep your pelvis quiet.
- Breathe evenly through each switch.
- Keep your shoulders away from your ears.
Common mistakes
- Arching your lower backAim your extended leg higher so you can maintain your lower-back position.
- Pulling hard on your kneeUse a light, guiding grip rather than tugging your knee closer.
- Jutting your chin forwardLook toward your thighs while keeping a small space between your chin and chest.
Safety
Fatigue during the sustained curl can strain your neck, while extending a leg beyond your trunk control can irritate your lower back.
- Start with short sets before adding repetitions.
- Rest your head on the mat if your neck tires.
- Stop if you feel sharp pain rather than muscular effort.
If you have ongoing neck or back pain, ask a physiotherapist about a suitable modification before using the curled-up version.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat
Sets and reps
- Sets
- 2–3
- Target
- 10–16 reps
- Rest
- 30 sec
Count each leg switch as one repetition, splitting the total evenly between sides.