Lying Double-Leg Kick
Strengthen your back & glutes with the Lying Double-Leg Kick! Tone & firm, while improving posture. A Pilates classic.
The Lying Double-Leg Kick mainly works the glutes & hips and hamstrings, with help from the lower back and hip adductors (inner thighs). No equipment needed: it uses just your bodyweight.
Optional Equipment
Lying Double-Leg Kick Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Hip Adductors
Lying Double-Leg Kick Variations and Alternatives
How to do the Lying Double-Leg Kick
Lie down on a mat on your stomach, with your legs straight and together. Place your hands on your lower back, one over the other, and rest your forehead gently on the mat.
Engage your abdominal muscles to protect your lower back, and squeeze your glutes and hamstrings.
Exhale as you bend both knees, and perform a double leg kick by quickly kicking your heels to your buttocks in a controlled motion for two or three pulses.
Inhale as you straighten your legs back to the starting position, keeping the muscles in your lower body activated.
Ensure your hips stay pressed to the floor to prevent any unnecessary strain on your lower back.
Repeat the movement for the desired number of repetitions, maintaining a smooth and controlled tempo throughout the exercise.
Focus on your form to maximize engagement of the targeted muscle groups and to keep the exercise effective and safe.
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Lying Double-Leg Kick FAQs
What muscles does the Lying Double-Leg Kick work?
The Lying Double-Leg Kick mainly works the glutes & hips and hamstrings, with help from the lower back and hip adductors (inner thighs). The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Lying Double-Leg Kick?
None. The Lying Double-Leg Kick is a bodyweight exercise, so you can do it anywhere.
What workout day should the Lying Double-Leg Kick go on?
It belongs on leg day in a push/pull/legs routine.
What are some Lying Double-Leg Kick variations and alternatives?
Similar exercises include the Alternating Hamstring Double-Kick Curl, Bodyweight Lying Leg Curl, Double-Leg Stretch and Flutter Kick.
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