Single straight-leg stretch (Pilates scissors)

With the head and shoulders curled up and both legs straight, you hold one leg reaching toward you while the other hovers low, then switch with a double pull: the third move of the series of five.

Pilates abdominal series family

Single straight-leg stretch (Pilates scissors)

Harder option

With the head and shoulders curled up and both legs straight, you hold one leg reaching toward you while the other hovers low, then switch with a double pull: the third move of the series of five.

DemandMedium

Equipment requiredFloor space

Muscle focusAbs · Hamstrings · 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, curl the head and shoulders up and lift both straight legs toward the ceiling.
Hold the back of the right calf or thigh (not behind the knee) with both hands. Lower the left leg to hover at a height where your back stays steady.
Pull the right leg toward you twice in small pulses, breathing out on each (or in on each).
Switch legs in a quick scissor, keeping the torso still.
Keep alternating, then hug the knees in and rest.

Form cues

Hold the calf or thigh, never behind the knee.
Pull gently twice, then switch.
Avoid: yanking the leg toward your face, or lowering the hovering leg so far that your back arches.

Practice and cautions

8 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, 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. Keep it gentle after a hamstring injury. Not the same move as the scissor kick done with the head down. 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: Hamstrings, Hip flexors.

Equipment

None: body weight and floor space.

Level

Intermediate. See the easier and harder options above.

Workouts that use it

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Questions people ask

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

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

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

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

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

It is graded intermediate. If it is too hard right now, start with the Single-leg stretch (Pilates one leg stretch).

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

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

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

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