Double Leg Kick
- Intermediate
- Pilates
Double leg kick has you lie face down with hands clasped behind your back, kicking both heels toward your glutes three times before extending your legs and lifting your chest, hands reaching back. It trains the hamstrings, glutes and lower back in one flowing sequence. Intermediate exercisers use it as a warmup, cooldown or recovery flow, for reps.
- Muscles
- Hamstrings, Glutes, Lower back
- Equipment
- Bodyweight
- Logged as
- Reps
How to
- Lie on your stomach, hands clasped behind your back.
- Kick both heels toward your glutes three times.
- Extend your legs and lift your chest, reaching your hands back.
- Lower and repeat, turning your head side to side.
Form cues
- Keep your hips pressed to the mat the whole time.
- Keep the heel kicks quick and light, not forced.
- Draw your shoulder blades together as you extend.
Common mistakes
- Hips lift off the mat during the extension. Keep your hips heavy and pressed into the mat.
- Heel kicks turn into a forceful, sloppy bounce. Keep each kick quick, light and controlled.
- Head snaps quickly from side to side. Turn your head slowly and smoothly between reps.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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