Single Leg Kick
- Beginner
- Pilates
The single leg kick has you propped on your forearms with your chest lifted, pulsing one heel toward your glute twice before extending the leg back down with control. It trains the hamstrings and glutes on the kicking side while the lower back holds the propped position steady. Beginners use it as a warmup, cooldown or recovery flow, alternating legs for reps with no equipment.
- Muscles
- Hamstrings, Glutes, Lower back
- Equipment
- Bodyweight
- Logged as
- Reps
How to
- Lie on your stomach propped on your forearms, chest lifted.
- Kick one heel toward your glute with a double pulse.
- Extend the leg back down with control.
- Alternate legs, hips pressing into the mat.
Form cues
- Press your hips firmly into the mat throughout.
- Keep your torso still so it does not rock.
- Exhale sharply on the two quick pulses.
Common mistakes
- Your torso rocks side to side while kicking. Brace your core and keep your torso still.
- Your hips lift up off the mat. Press your hips down into the mat.
- Your chest drops toward the mat. Keep your chest lifted through your upper back.
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