Mobility · Pilates
Pilates Single Straight-Leg Stretch
The Pilates Single Straight-Leg Stretch pairs alternating straight-leg scissors with a held abdominal curl. It trains abdominal control while gently stretching the back of each raised leg.
- Intermediate
- Compound
- Low injury risk
- Rest 30 sec
How to do it
- Lie on your back with both legs extended toward the ceiling.
- Curl your head and shoulder blades off the mat.
- Hold your right leg behind the thigh or calf with both hands.
- Lower your left leg toward the mat to a comfortable angle.
- Draw your right leg slightly toward you with two small, gentle pulses.
- Switch leg positions with a controlled scissor motion.
- Take hold of your left leg behind the thigh or calf to complete the switch.
Form cues
- Keep your pelvis quiet.
- Exhale as you switch legs.
- Keep your shoulders away from your ears.
Common mistakes
- Arching your lower backKeep the lowering leg higher so your back position stays unchanged.
- Jutting your chin forwardLook toward your thighs with a little space between your chin and chest.
- Pulling hard on the raised legUse your hands as a light guide rather than forcing the leg closer.
Safety
Fatigue during the abdominal curl can strain your neck or lower back. Forceful pulses can irritate the hamstrings, especially when flexibility is limited.
- Avoid gripping directly behind your knee.
- Allow a slight knee bend if straightening the leg creates strong tension.
- End the set if you develop pain or can no longer control the leg switches.
If you have ongoing neck or back symptoms, use a head-supported version or ask a physiotherapist whether this movement is appropriate.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 30 sec
Count each leg switch as one rep, alternating evenly between sides.