Single Leg Stretch
- Beginner
- Pilates
The single leg stretch lifts your shoulders off the mat while you hug one knee in and stretch the other leg out low, switching sides in a steady rhythm. The constant switching trains the abs to stay braced through movement instead of a static hold. Beginners use it in Pilates as a warmup, a cooldown or in recovery flows, for reps.
- Muscles
- Abs
- Equipment
- Bodyweight
- Logged as
- Reps
How to
- Lie on your back, shoulders lifted, one knee hugged in.
- Extend the other leg out at a low angle.
- Switch legs, guiding the bent knee with your hands.
- Keep your trunk still and rhythm smooth.
Form cues
- Press your low back flat into the mat.
- Exhale sharply on every leg switch.
- Keep your gaze lifted toward your knees.
Common mistakes
- Lower back arches off the mat. Press your back flat before you move.
- Head and neck strain forward with effort. Let your head rest heavy in your hands.
- Legs rush and the switch turns choppy. Slow the tempo so each switch stays smooth.
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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