Single-leg stretch (Pilates one leg stretch)

With the head and shoulders curled up, you draw one knee toward the chest while the other leg reaches long on a diagonal, then switch legs in a steady rhythm.

Pilates abdominal series family

Single-leg stretch (Pilates one leg stretch)

Standard option

With the head and shoulders curled up, you draw one knee toward the chest while the other leg reaches long on a diagonal, then switch legs in a steady rhythm.

DemandMedium

Equipment requiredFloor space

Muscle focusAbs · Hip flexors · Neck

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, hug both knees in, then breathe out and curl the head and shoulders up.
Draw the right knee in, outside hand on the right ankle and inside hand on the right knee. Reach the left leg long on a diagonal, at a height where your lower back stays still.
Switch legs and hands smoothly, elbows wide and the torso quiet.
Breathe in over two switches and out over two (or one each).
Finish by hugging both knees in and lowering your head.

Form cues

Outside hand to the ankle, inside hand to the knee.
Keep the torso still while the legs switch.
Avoid: dropping the long leg so low that your back arches, or rocking side to side.

Practice and cautions

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

If your neck tires, rest the head down. With osteoporosis, use the head-down version, as a UK consensus suggests alternatives to Pilates curl-ups. Later in pregnancy, avoid lying flat on your back for more than a few minutes. 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.

Loading movement options…

What it works

Muscles

Main: Abs. Also: Hip flexors, Neck.

Equipment

None: body weight and floor space.

Level

Intermediate. See the easier and harder options above.

Workouts that use it

Similar moves

Double-leg stretch (Pilates) demonstrated on the 3D figure

3D demoDouble-leg stretch (Pilates)Intermediate · No equipment

Spine stretch forward (Pilates spine stretch) demonstrated on the 3D figure

3D demoSpine stretch forward (Pilates spine stretch)Beginner · No equipment

Hundred (Pilates) demonstrated on the 3D figure

3D demoHundred (Pilates)Intermediate · No equipment

Single-leg circle (Pilates one leg circle) demonstrated on the 3D figure

3D demoSingle-leg circle (Pilates one leg circle)Beginner · No equipment

Teaser (Pilates) demonstrated on the 3D figure

3D demoTeaser (Pilates)Advanced · No equipment

Corkscrew (Pilates)Advanced · No equipment

Browse more

Questions people ask

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

Mainly the abs, with help from the hip flexors and neck.

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

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

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

It is graded intermediate. If it is too hard right now, start with the Chest lift (Pilates curl-up).

What is an easier alternative to the Single-leg stretch (Pilates one leg stretch)?

Try the Chest lift (Pilates curl-up). Both are written steps in the same progression.

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

Progress to the Single straight-leg stretch (Pilates scissors), or add load, range or slower lowering once your form is solid.