Single Leg Stretch

The Single-Leg Stretch is a classic Pilates exercise that targets the core muscles , especially the rectus abdominis and obliques . It's a valuable exercise for building core strength , enhancing coordination , and promoting flexibility . Adding this exercise to your routine will improve pelvic stability and strengthen your abdominals .

Proper Form and Technique

To perform the Single-Leg Stretch with proper form, follow these steps:

  1. Lie on your back on a mat, drawing your knees in towards your chest.
  2. Place your hands on your right knee, while extending your left leg out at a 45-degree angle. Keep your head and shoulders lifted off the mat and engage your core muscles.
  3. Exhale as you pull your right knee closer to your chest, and inhale as you switch legs, extending the opposite leg out at the same angle.
  4. Alternate legs in a smooth, controlled motion, maintaining core engagement and keeping your lower back pressed to the mat.

Complete one set by alternating for 10-12 repetitions on each side.

Common Mistakes

To get the most from the Single-Leg Stretch, avoid these common mistakes:

  • Arching the lower back : Keep your lower back connected to the mat to protect your spine and engage your core effectively.
  • Tension in the neck : Relax your shoulders. If neck strain occurs, rest your head on the mat between reps or reduce the range.
  • Rushing the movement : Keep your movements controlled to fully engage the abdominal muscles and improve stability.

Modifications and Variations

Whether you're just starting or looking to challenge yourself, here are some modifications and variations:

  • Beginner Modification: Keep your head on the mat, and place your hands on the floor beside you for extra support.
  • Advanced Variation: Extend your leg at a lower angle (closer to the mat) or add light weights to your hands to increase the challenge.

Rep Ranges and Sets

If you're new to this exercise, try 2-3 sets of 8-10 repetitions per side. For intermediate or advanced levels, aim for 3-4 sets of 12-15 repetitions on each side, maintaining smooth, controlled movement.

Breathing Tips

Exhale as you pull one knee towards your chest and inhale as you switch to the other leg. Focused breathing helps maintain core stability and rhythm throughout the exercise.

Visual Cues and Angles

Watching the Single-Leg Stretch from different angles can clarify the correct technique:

  • Side View: Check that your back remains flat on the mat and your core engaged while switching legs.
  • Front View: Observe knee alignment and hand placement as you alternate each side.

Demonstration Videos

Here are two demonstrations to show proper form for the Single-Leg Stretch:

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