Single Straight-Leg Stretch
Strengthen your core and improve flexibility! This Pilates move targets your abs and hamstrings for a feel-good burn.
The Single Straight-Leg Stretch mainly works the hamstrings and core, with help from the lower back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Single Straight-Leg Stretch Muscles Worked
Primary
Hamstrings; Hip Flexor (iliopsoas)
Secondary
Abdominals (rectus abdominis); Spinal Erectors (erector spinae)
Single Straight-Leg Stretch Variations and Alternatives
How to do the Single Straight-Leg Stretch
Lie on your back on a flat, comfortable surface.
Raise both legs towards the ceiling, keeping them as straight as possible. If you're unable to keep them completely straight due to hamstring tightness, a slight bend at the knees is acceptable.
Lift your head, neck, and shoulders off the ground by gently curling up, engaging your abdominal muscles.
Inhale and grasp one leg, either behind the thigh or the calf (whichever is accessible without straining), and gently pull it towards your body to increase the stretch in the hamstring. Keep the other leg extended and hovering just above the ground.
As you exhale, switch legs, grasping the alternate leg and pulling it toward you while lowering the other leg to hover above the ground.
Continue the exercise by alternating legs in a smooth and controlled manner, keeping your abdominal muscles engaged and your lower back pressed into the floor to protect your spine.
Maintain even breathing throughout the exercise, coordinating your breath with the leg switches.
Remember to perform the exercise in a controlled manner, without jerking the legs or straining the neck. This exercise helps improve hamstring flexibility, promotes abdominal strength, and enhances coordination and balance.
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Single Straight-Leg Stretch FAQs
What muscles does the Single Straight-Leg Stretch work?
The Single Straight-Leg Stretch mainly works the hamstrings and core, with help from the lower back. The main muscles are the hamstrings and iliopsoas.
What equipment do you need for the Single Straight-Leg Stretch?
None. The Single Straight-Leg Stretch is a bodyweight exercise, so you can do it anywhere.
What are some Single Straight-Leg Stretch variations and alternatives?
Similar exercises include the Double-Leg Stretch, Hamstring Stretch, Alternating Supine Hamstring Dynamic-Stretch and Forward-Bend, Single-Leg, and Straight.
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