Single Straight Leg Stretch

The Single Straight Leg Stretch is a classic Pilates exercise that focuses on strengthening the core muscles and improving flexibility in the hamstrings. The exercise helps improve body control and core stability while training coordination and balance. This exercise is ideal for those who want to build a stronger and more stable core.

Correct technique

Follow these steps to perform the Single Straight Leg Stretch correctly:

  1. Lie on your back on a mat. Lift both legs up towards the ceiling and pull your right leg closer to your body by holding around the calf or ankle with both hands.
  2. *Inhale* and activate your abdominal muscles.
  3. On the *exhalation*, slowly lower your left leg toward the floor to a 45-degree angle while keeping your right leg straight and close to your body.
  4. Switch legs by grabbing the left leg and lowering the right leg while maintaining a steady pace.

Perform the exercise for 10-12 repetitions on each side, focusing on a controlled movement and core stability.

Common errors

To get the most out of the Single Straight Leg Stretch and avoid injury, you should avoid these typical mistakes:

  • Loss of core stability : Make sure the core remains active throughout to avoid the lower back lifting off the mat.
  • Overstretching the legs : Do not pull the leg so close to the body that it goes out of shape. Maintain a comfortable stretching position.
  • Tension in the neck : If you feel tension in the neck, you can rest your head on the mat between repetitions.

Modifications and Variations

Here are some adaptations and variations for the Single Straight Leg Stretch:

  • Beginner Modification: Keep your head on the mat and focus only on the leg movements to reduce the strain on your neck.
  • Advanced Variation: For a greater challenge, lower the leg closer to the floor, but be careful to maintain core stability.

Repetitions and sets

For beginners , 2-3 sets of 8-10 repetitions on each side are recommended. For the more advanced, you can try 3-4 sets of 12-15 repetitions while focusing on control and stability.

Breathing tips

Inhale as you prepare to switch legs and exhale as you switch. Use rhythmic breathing to keep the core active and stable.

Visual angles and tips

Observing the Single Straight Leg Stretch from different angles can help you master the technique:

  • Side angle: Make sure to keep the legs straight and the back stable in contact with the mat.
  • Front Angle: Keep your arms straight and your legs in a stable line as you extend one leg and lower the other.

Demonstration video

Watch this video to learn proper technique for the Single Straight Leg Stretch:

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