Exercise #1429

Single Leg Stretch

1 min - Exercise


also known as One Leg Stretch

Muscle Focus: Abdominals.

Objective: Strengthen abdominals and stabilize Powerhouse.

Start Position: Curl your head and shoulders off the Mat, bend both knees into your chest, and extend one leg straight as you place both hands on the opposite shin. Outside hand places near your ankle, inside hand places near your knee.

Movement: Switch your legs, extending your opposite leg straight and pulling the opposite knee into your hands. Continue switching legs.

Precautions: Keep the pelvis and upper body stable as you switch between legs. Proper placement of the the hands on the shins will ensure that the knees are tracking safely into the chest.
What You'll Need: Mat

About This Video


Read Full Transcript

Let's take a look at the Single Leg Stretch. The purpose of the exercise is to build strength in the abdominal muscles and stabilize the shape, again, of the spine. So I'd like you to bend your knees, bring them in toward your chest, take a breath in through your nose. And first, just bring your head and your chest up. First thing I want to talk about are where the hands go.

So if we place them first on the right leg, she'll stretch her left leg long and out and possibly down in line with the hip. This outside hand has to be at the ankle, inside hand by the knee. Why is for the tracking and alignment. So this is one of the first exercises we really begin to talk about the alignment. So you might think of your knee in line with your cheekbone.

And then slowly change legs. We're going to focus also on the pelvic stabilization, which comes from the strength of the abdominals. And then she changes legs. Point strong with the foot, pull this knee close into your cheekbone, and begin to change. So Kristi's moving at a pace now a little more fluid.

You can inhale for two, exhale for two. Keep going. But I want you to notice the tracking of that knee to the cheekbone. She has stabilized the forward position of her upper body. That's strength in the abdominals.

You could eventually go a little faster. Maybe like this tempo. And four, three, two, and one. Put both knees into your chest, rest your chest down. The Single Leg Stretch.


All of the single mat videos I can not see! :(
I can hear you..
Tina ~ Thank you for your forum post. I have sent you an email with suggestions that my help you view the videos. I hope they help.
can't watch this because the image is locked but sound coming through. Have tried refreshing but now have no image and no sound!
linda....you may have too many other programs open. try closing all others out and start again......does that work?
Linda ~ I'm sorry you were having trouble with this video. I have sent you an email with a few options that may help.
Patty Hafen
Beautiful form.

You need to be a subscriber to post a comment.

Please Log In or Create an Account to start your free trial.

Footer Pilates Anytime Logo

Move With Us

Experience Pilates. Experience life.

Let's Begin