Single-leg kick (Pilates one leg kick)

Propped on the forearms with the chest lifted, you kick one heel toward the seat in two quick pulses, then switch legs.

Back extension (Pilates) family

Single-leg kick (Pilates one leg kick)

Easier option

Propped on the forearms with the chest lifted, you kick one heel toward the seat in two quick pulses, then switch legs.

DemandEasy

Equipment requiredFloor space

Muscle focusHamstrings · Back · Glutes · Abs · Shoulders

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 face down on your forearms, elbows under the shoulders, fists together or palms flat. Lift the chest and draw the abs up off the mat. Legs long and together.
Kick the right heel toward your seat twice: kick-kick.
Lower it long and switch legs.
Breathe out on the kicks and in as the legs pass.
Keep alternating.

Form cues

Lift the abs away from the mat to support the lower back.
Keep the knees together as the heels kick.
Avoid: sinking into the shoulders, the lower back sagging, or the hips lifting.

Practice and cautions

6 to 8 each leg (the classical sequence uses 6). A suggested starting point. No trial has tested this move on its own.

If deep knee bending hurts the kneecap, kick through a smaller range. If arching hurts your back, lower the chest. 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: Hamstrings. Also: Back, Glutes, Abs, Shoulders.

Equipment

None: body weight and floor space.

Level

Beginner. See the easier and harder options above.

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Questions people ask

What muscles does the Single-leg kick (Pilates one leg kick) work?

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

What equipment do I need for the Single-leg kick (Pilates one leg kick)?

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

Is the Single-leg kick (Pilates one leg kick) good for beginners?

It is graded beginner, so it suits most people starting out. When it feels easy, try the Double-leg kick (Pilates double kick).

How do I make the Single-leg kick (Pilates one leg kick) harder?

Progress to the Double-leg kick (Pilates double kick), or add load, range or slower lowering once your form is solid.