Single Leg Stretch Exercise Guide
The Single Leg Stretch is an original Pilates movement that occurs in the “stomach series” of a mat Pilates sequence. It strengthens the core and promotes a stretch of the back of the leg and hip flexor using a fluid, controlled motion. Remember to keep your belly button into your spine and your back pressed into the floor to get maximum benefits from this move.
How to do Single Leg Stretch
Start by lying on your back with your legs flat on the floor. Then bring one knee up into your chest, and hold your shin with your hands. Use your arms then to pull this bent leg in towards your chest as much as you can. During the stretch, lift your shoulders and head up off the floor. Your spare leg should hover just above the floor.
Swap sides after the required duration.
When you're hoping, put a wedge under your back for protection. Extend the lower leg just as much as is possible.
Ensure you activate your heart entirely to assist the raising of your shoulders. When that is already painful, keep your head and shoulders on the mat, treating the lower body just until you are relaxed.
For more of a task, lower the bottom leg until it hovers over the ground.
When you're uncomfortable with this step, change the angle at which you stretch the bottom leg to which feels more natural while still engaging your heart.
Full Body Stretch
Learn how to do single leg stretch from this step-by-step illustrations:
The muscles used for single leg stretch may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for single leg stretch are:
- Hip Flexors
Frequently Asked Questions
Training, Progressions and Regressions
Interested in how to improve your Single Leg Stretch faster?
Standards and Averages
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|Type(s)||Bodyweight, Calisthenic, Strength|
|Muscles Worked||Abdominals, Quadriceps, Gluteus, Hip Flexors|
|Difficulty Level(s)||Easy, Simple|
|Location||At Gym, At Home, Outdoor|
|Major Exercise||Leg Extension|