Pilates Double Leg Stretch: How to Do It and Muscles Worked

How to do the Double Leg Stretch

Lie on your back on a mat, pull both knees into your chest, and curl your head and shoulders up off the floor. Place your hands lightly on your shins.

1. Keep your head and shoulders lifted in spinal flexion throughout the movement.
2. Extend both legs out in front of you at a challenging but manageable angle.
3. At the same time, reach both arms back by your ears.
4. Hold this extended position for a brief moment while keeping your center completely stable.
5. Circle your arms out to the sides and sweep them back around to your legs.
6. Bend your knees and pull them back into your chest to return to the starting position.

• Breath. Teachers cue breathing differently, but a common pattern is to inhale as you reach your arms and legs out, and exhale as you circle your arms and pull your knees back in.
• Where you feel it. You should feel strong work in your abdominal muscles as they support your spine. You should not feel tension in your neck or a pinching sensation in your lower back.
• How many. 5 to 10 controlled repetitions

Common mistakes

• Arching the lower back. Keep your legs higher toward the ceiling to maintain abdominal control and prevent your back from lifting off the mat.
• Dropping the head. Maintain your spinal flexion by looking toward your belly button, keeping your head and shoulders lifted the entire time.
• Tensing the neck. Focus the effort in your rectus abdominis and transversus abdominis rather than pulling from your neck muscles.
• Rushing the movement. Move slowly and with control, emphasizing the reach of your arms and legs away from your stable center.
• Reaching arms too far back. Keep your arms in your peripheral vision to avoid straining your shoulder flexors or dropping your upper body.

Make it easier or harder

Easier

• Keep your head resting on the mat instead of holding spinal flexion.
• Extend your legs straight up toward the ceiling rather than out at a low angle.
• Reach only your legs out while keeping your hands behind your head for support.

Harder

• Lower the angle of your extended legs closer to the mat without letting your lower back arch.
• Add a longer hold in the extended position before circling the arms back.

Who should be careful

• If you have osteoporosis or low bone density, or a recent disc injury, ask your clinician whether repeated loaded forward bending of the spine suits you. Many bone health organizations recommend limiting it.
• Lifting the head for a long time can strain the neck. Rest the head on the mat or support it with one hand when the neck tires.
• After the first trimester of pregnancy, many guidelines advise against long periods lying flat on the back. A side-lying or propped version is an alternative.

Related exercises

• Single Leg Stretch Beginner to intermediate
• Spine Stretch Forward Beginner
• Roll Up Intermediate
• Single Leg Teaser Intermediate
• Boomerang Advanced

When to see a doctor or physical therapist

• Sharp pain in your lower back when extending your legs.
• Severe neck strain or pain that does not improve when resting your head.
• A pulling or tearing sensation in your hip flexors.
• Numbness or tingling radiating down your legs.

This page is general education, not a diagnosis or treatment plan. If you have a health condition, are pregnant or are recovering from an injury or surgery, check with your own clinician before trying new exercises.

How we put this page together. Exercise data (type, level, equipment and muscles) was compiled by our editors from the classical mat order in Joseph Pilates’ 1945 book and from commonly taught mat repertoire. Muscle lists are a general anatomy guide; cueing differs between teachers. Text drafted with AI assistance and checked by the Editorial Team. See our editorial policy. Last checked October 2026.