Double Leg Stretch
Second exercise of the Pilates abdominal series, simultaneously extending arms and legs for maximum center stabilization challenge.
Double Leg Stretch
The Double Leg Stretch is the second exercise of the Pilates Abdominal Series. After the Single Leg Stretch that worked asymmetrically, this exercise challenges you to extend all four limbs simultaneously while maintaining center stability. It immediately reveals the quality of powerhouse control: without deep transversus engagement, the back inevitably arches.
Targeted Anatomy
The transversus abdominis is maximally engaged to counter gravity pulling the arms and legs toward the floor. The rectus abdominis maintains trunk flexion. The obliques ensure three-dimensional trunk stabilization. The latissimus dorsi and deltoids control arm movement. The hip flexors and quadriceps manage leg extension. The diaphragm coordinates the breathing cycle with maximum effort.
Step-by-Step Execution
- Starting position: Lie on your back, crunch position, knees drawn to chest, hands on shins.
- Inhale — Extension phase: Simultaneously extend arms overhead (alongside the ears) and legs to 45 degrees. The body forms an elongated star. Lower back stays imprinted on the floor.
- Exhale — Return phase: Sweep arms in a circle through the sides and draw knees to chest. Hands return to shins. Hug knees toward you.
- Continuity: Chain immediately into the next repetition without pause.
Key Points and Breathing
- Extension is the most vulnerable moment: if the back arches, raise legs higher.
- Arms and legs move at exactly the same pace — perfect synchronization.
- Head and shoulders never drop back to the floor between repetitions.
- Inhale to open (extension), exhale to close (return).
Repetitions
8 to 10 repetitions. Approximate duration: 60 to 75 seconds.
Modifications
- Beginner: Arms extended toward ceiling only (not overhead), legs at 60-70 degrees, head on floor if needed.
- Intermediate: Standard position, arms overhead, legs at 45 degrees.
- Advanced: Lower legs (30 degrees), slow tempo with 2-second hold in extension, add ankle weights.
Contraindications
- Cervical pain (adapt head position).
- Acute lower back pain (keep legs higher).
- Diastasis recti (reduce extension range).
- Shoulder pathologies (limit arm range).
Target Audience
The Double Leg Stretch is an intermediate exercise suited to practitioners who have mastered the Single Leg Stretch. It is widely used in sports preparation to develop whole-body coordination and dynamic trunk stabilization. Physiotherapists integrate it into functional strengthening programs for patients in advanced phases of lumbar or abdominal rehabilitation.