Smart Workout Diary

Double Leg Stretch

The Pilates Double Leg Stretch is a controlled mat exercise performed lying on the back, extending the arms and both legs away from the body before returning to a curled position. It primarily trains the abdominals, especially their ability to stabilize the trunk, while also challenging hip-flexor control and coordination. It supports core strength, body control, and Pilates-based movement practice.

Demonstration

Double Leg Stretch — demonstration 1
Double Leg Stretch — demonstration 2

Instructions

  1. Set up lying on your back with your head and shoulders gently curled off the mat, knees drawn toward the chest, and hands resting lightly on the shins.
  2. Brace the core by drawing the ribs toward the pelvis and keeping the lower back heavy against the mat or in a comfortable neutral position.
  3. Inhale as you sweep both arms overhead while extending both legs forward and upward on a diagonal that you can control.
  4. Exhale as you circle the arms out and around, bend the knees back toward the chest, and return the hands to the shins.
  5. Repeat smoothly without swinging. Make the leg angle higher or bend the knees if the lower back lifts or the neck becomes strained.
Muscle Group
Abs
Other Muscle Groups
Hip Flexors
Type
Calisthenics
Mechanics
Compound
Equipment
Body Only
Difficulty
Intermediate

Technique tips

  1. Prioritize control over range. Only lower the legs as far as you can without losing pelvic and lower-back control.
  2. Keep the neck relaxed. Maintain a small space under the chin; rest the head briefly if the neck takes over.
  3. Move with the breath. Use the exhale to return to the compact position and avoid holding your breath.
Exercise library