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

How to do the Single Leg Stretch

Lie on your back on a mat with your knees pulled into your chest and your head and shoulders lifted in spinal flexion.

1. Place both hands on your right leg, with your right hand near the ankle and your left hand near the knee.
2. Extend your left leg out in front of you at an angle where you can keep your lower back stable.
3. Pull your right knee slightly closer to your chest while maintaining a steady trunk.
4. Switch legs by bringing your left knee in and extending your right leg out.
5. Change your hand placement so your left hand is near your left ankle and your right hand is near your left knee.
6. Continue alternating legs while keeping your upper body lifted and still.

• Breath. Teachers cue breathing differently, but a common pattern is to inhale for two leg changes and exhale for the next two. You might also be taught to inhale as you switch legs and exhale as you pull the knee toward your chest.
• Where you feel it. You should feel deep work in your abdominal muscles and some effort in the front of your thighs. You should not feel strain or pinching in your lower back or neck.
• How many. 5 to 10 repetitions per leg

Common mistakes

• Dropping the extended leg too low. Only lower your leg as far as you can while keeping your pelvis perfectly stable on the mat.
• Tucking the chin too tightly. Keep a small space between your chin and chest to avoid straining your neck.
• Rocking the torso. Focus on moving only your arms and legs while keeping your trunk completely still.
• Pulling the knee too far. Bring the knee in just enough to feel a stretch, without letting your tailbone lift off the mat.
• Losing spinal flexion. Keep your shoulder blades hovering off the mat rather than letting your upper body slowly drop back down.

Make it easier or harder

Easier

• Keep your head resting flat on the mat instead of lifting it.
• Extend your straight leg higher toward the ceiling to reduce the load on your core.
• Leave your hands resting on the mat and focus only on the leg movements.

Harder

• Lower the extended leg closer to the floor without letting your lower back arch.

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

• Rolling Like a Ball Beginner to intermediate
• Double Leg Stretch Intermediate
• The Hundred Beginner to intermediate
• Corkscrew Intermediate to advanced
• Oblique Roll Back Beginner to intermediate

This exercise is part of our pages on Pilates for Runners, Pilates for Men.

When to see a doctor or physical therapist

• Sharp pain in your lower back when extending the leg.
• Severe neck pain or a pulling sensation that does not improve when resting your head.
• Numbness or tingling traveling 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.