The single straight leg stretch is a Pilates mat exercise where you lie on your back with head lifted, alternating pulling one straight leg toward your face while the other extends long and low. It builds lower-ab strength while dynamically stretching the hamstrings.
Muscle Group
Abs, Hamstrings
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Builds lower-ab strength and endurance
- Dynamically stretches the hamstrings
- Teaches core stability with moving legs
- Foundational Pilates mat exercise
- No equipment needed
- Improves hip flexibility and control
How to perform
- Lie on your back. Curl your head and shoulders off the floor. Look toward your navel.
- Extend both legs straight. Lift your right leg up toward the ceiling.
- Hold your right ankle (or calf) with both hands. Keep the left leg extended long, hovering a few inches off the floor.
- Pulse the right leg twice toward your face with gentle pulls.
- Switch legs in a scissoring motion — left leg comes up, right leg goes down.
- Pulse the left leg twice. Continue alternating.
- Keep your lower back pressed into the floor throughout. If it lifts, raise the lower leg higher.
- Perform 8 to 12 reps per side. Move with control, not speed.
FRONT VIEW
BACK VIEW
Abs
Primary
Hip Flexors
Primary
Hamstrings
Primary