Double-leg kick (Pilates double kick)

Face down with one cheek on the mat and the hands clasped high on the back, you kick both heels toward the seat three times, then stretch the legs long and lift the chest, reaching the hands toward the feet.

Back extension (Pilates) family

Double-leg kick (Pilates double kick)

Standard option

DemandMedium

Equipment requiredFloor space

Muscle focusBack · Hamstrings · Glutes · Shoulders

Written instructions available. A verified 3D demonstration has not been built for this variation.

Source-researched guide. Clinical review is pending.

How to move

Lie face down, head turned to one side, hands clasped behind your back as high as is comfortable, elbows dropping toward the mat.
Breathe out and kick both heels toward your seat in three pulses.
Breathe in, stretch the legs long on the mat, reach the clasped hands back toward the feet and lift the chest as the shoulder blades draw together.
Lower and turn the head to the other cheek.
Repeat, alternating the cheek each time.

Form cues

Kick three times, then reach long.
Keep the legs on the mat as the chest lifts.
Avoid: overarching the lower back, or the elbows flaring up.

Practice and cautions

4 to 5 each side (the classical sequence uses 5). A suggested starting point. No trial has tested this move on its own.

If the hand clasp hurts your shoulders, hold a towel between your hands. If arching hurts your back, keep the lift small or skip it. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

No variation is labeled clinically validated.

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What it works

Muscles

Main: Back, Hamstrings. Also: Glutes, Shoulders.

Equipment

None: body weight and floor space.

Level

Intermediate. See the easier and harder options above.

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Questions people ask

What muscles does the Double-leg kick (Pilates double kick) work?

Mainly the back and hamstrings, with help from the glutes and shoulders.

What equipment do I need for the Double-leg kick (Pilates double kick)?

No equipment: your body weight and a little floor space.

Is the Double-leg kick (Pilates double kick) good for beginners?

It is graded intermediate. If it is too hard right now, start with the Swan (Pilates swan dive).

What is an easier alternative to the Double-leg kick (Pilates double kick)?

Try the Swan (Pilates swan dive). Both are written steps in the same progression.

How do I make the Double-leg kick (Pilates double kick) harder?

Progress to the Rocking (Pilates), or add load, range or slower lowering once your form is solid.