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Single Straight Leg Stretch on the Pilates Mat

IntermediateStrengthTier T3

You lie on your back, curl your head and chest up, and straighten both legs to the ceiling. You hold one ankle and lower the other leg toward the floor. You pull twice on the held leg, then switch legs.

Targets: Spine Chain (Full Spine)

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Lying on the back, curl the head and chest up and straighten both legs to the ceiling.
  • Reach the arms from the back to grab one leg's ankle while the other leg lowers toward the floor, staying connected through the seat.
  1. She lies supine curled up with both legs straight to the ceiling, her hands gripping one ankle while the other leg lowers toward the floor.

    Step 1 of 5

    Curl your head and chest up, straighten both legs to the ceiling and grab one leg's ankle as the other leg lowers toward the floor.

  2. She presses her held straight leg into her hands and pulls it twice from her back, the free leg hovering above the floor and her curl sustained.

    Step 2 of 5

    Press the held leg into your hands and pull on it twice from your back like a row, keeping the free leg hovering.

  3. She is captured mid-switch, the first leg lowering toward the floor while the second leg rises straight to her waiting hands.

    Step 3 of 5

    Switch your legs, grabbing the newly lifted leg's ankle as the first leg lowers toward the floor.

  4. She presses the second held leg into her hands and pulls twice from her back, the first leg now hovering low.

    Step 4 of 5

    Press the newly held leg into your hands and pull twice from your back, the other leg lowering.

  5. She lies supine curled up with both legs straight to the ceiling, her hands gripping one ankle while the other leg lowers toward the floor.

    Step 5 of 5

    Curl your head and chest up, straighten both legs to the ceiling and grab one leg's ankle as the other leg lowers toward the floor.

Safety Information

Press the top leg into the hands to help lift the head and chest off the mat, pulling twice from the back like a row rather than bending the elbows into a biceps pull. Warning: it may not be suitable for some back or neck issues. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.