Double-Leg Stretch
Strengthen your core with the Double-Leg Stretch! A Pilates classic for abs & coordination. Feel the burn!
The Double-Leg Stretch is a compound exercise that mainly works the core, with help from the lower back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Double-Leg Stretch Muscles Worked
Primary
Abdominals (rectus abdominis)
Secondary
Hip Flexor (iliopsoas); Spinal Erectors (erector spinae); Obliques
Double-Leg Stretch Variations and Alternatives
How to do the Double-Leg Stretch
Start by lying on your back with your knees bent and pulled towards your chest. Place your hands on your shins just above the ankles. Lift your head, neck, and shoulders off the ground to come into a tight ball.
Inhale to prepare. On the exhale, extend your legs out in front of you at about a 45-degree angle to the floor, simultaneous with reaching your arms alongside your head, stretching yourself into a straight line while still lifted off the ground with only the mid to lower back touching the mat.
Inhaling, circle your arms around while bending your knees and pulling them back into your chest with your hands returning to your shins.
Exhale as you repeat the stretch, extending arms and legs out again.
Perform the exercise for the desired number of repetitions, typically around 8-12, while maintaining a controlled and steady breathing pattern.
Ensure that your lower back remains in contact with the mat to avoid strain and to maintain the engagement of your core throughout the movement.
Perform this exercise smoothly and without rushing to maximize the benefits to your core strength and stability.
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Double-Leg Stretch FAQs
What muscles does the Double-Leg Stretch work?
The Double-Leg Stretch mainly works the core, with help from the lower back. The main muscles are the rectus abdominis.
What equipment do you need for the Double-Leg Stretch?
None. The Double-Leg Stretch is a bodyweight exercise, so you can do it anywhere.
Is the Double-Leg Stretch a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Double-Leg Stretch variations and alternatives?
Similar exercises include the Abdominal Stretch, Backward Abdominal Stretch, Boat Stretch and Brettzel.
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