Double straight-leg stretch (Pilates lower lift)

With the hands behind the head and the head and shoulders curled up, you lower both straight legs a short way from vertical and lift them back, holding the lower back steady.

Pilates abdominal series family

Double straight-leg stretch (Pilates lower lift)

Harder option

With the hands behind the head and the head and shoulders curled up, you lower both straight legs a short way from vertical and lift them back, holding the lower back steady.

DemandHard

Equipment requiredFloor space

Muscle focusAbs · Hip flexors

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

Lie on your back, hands behind your head, legs together and straight up toward the ceiling, slightly turned out.
Breathe out and curl the head and shoulders up. If you cannot keep neutral steady, ease the lower back toward the mat (imprint).
Breathe in and lower both legs slowly, only as far as your lower back stays still.
Breathe out and lift them back to vertical.
Repeat at the same controlled pace.

Form cues

Lower only as far as the lower back stays still.
Breathe in to lower, out to lift.
Avoid: swinging the legs, the back peeling off the mat, or holding your breath.

Practice and cautions

6 to 10 reps. A suggested starting point. No trial has tested this move on its own.

Stop if your back arches with pain. If your neck tires, rest the head down with your hands under your tailbone. With osteoporosis, a UK consensus suggests, as a precaution, considering alternatives to Pilates curl-ups like this one, such as a dead bug with the head down; people who already move comfortably and smoothly can continue. Later in pregnancy, or with tummy separation after birth, choose easier abdominal work and ask a pelvic health physiotherapist. 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.

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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: Abs. Also: Hip flexors.

Equipment

None: body weight and floor space.

Level

Advanced. See the easier and harder options above.

Workouts that use it

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Questions people ask

What muscles does the Double straight-leg stretch (Pilates lower lift) work?

Mainly the abs, with help from the hip flexors.

What equipment do I need for the Double straight-leg stretch (Pilates lower lift)?

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

Is the Double straight-leg stretch (Pilates lower lift) good for beginners?

It is an advanced move. Build up to it with the Single-leg stretch (Pilates one leg stretch) first.

What is an easier alternative to the Double straight-leg stretch (Pilates lower lift)?

Try the Single-leg stretch (Pilates one leg stretch). Both are written steps in the same progression.