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Abs · Beginner

Pilates Single-Leg Stretch

Alternating Pilates knee-in and straight-leg reach performed from a curled trunk with stable ribs and pelvis.

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Pilates Single-Leg Stretch demonstration

Exercise overview

Training details

AbsObliquesHip Flexors

Equipment

Bodyweight

Sets × reps

3 × 12 / side

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Lie on your back and curl the head and shoulders up.
  2. 02Pull one knee toward the chest while the other leg reaches forward.
  3. 03Place the hands lightly on the bent leg without yanking the knee.
  4. 04Switch legs by drawing the other knee in and extending the first leg.
  5. 05Keep the ribs down and choose a higher leg angle if the back arches.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionPilates Double-Leg Stretch

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDead BugComparable substituteAb Wheel RolloutComparable substituteHollow Body Hold

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