Single Leg Stretch

Single Leg Stretch

The Single Leg Stretch is the first exercise of the famous Pilates "Abdominal Series" (Series of Five). This series chains five abdominal exercises without pause, creating an endurance and control challenge. The Single Leg Stretch introduces arm-leg coordination that will be deepened in subsequent exercises of the series.

Targeted Anatomy

This exercise targets the transversus abdominis and rectus abdominis that maintain the crunch position throughout the movement. The obliques participate in stabilization during asymmetric leg alternation. The hip flexors control leg movement. The quadriceps extend the straight leg while the hamstrings flex the drawn-in leg. Neuromuscular coordination between upper and lower limbs is a fundamental aspect of this exercise.

Step-by-Step Execution

1. Starting position: Lie on your back, lift head and shoulders into crunch position. Draw both knees toward the chest.
2. Outside hand on ankle: Place right hand on right ankle and left hand on right knee (alignment control).
3. Exhale: Extend the left leg to 45 degrees in front while keeping the right knee drawn toward the chest.
4. Alternation: On inhalation, switch sides — draw in left knee, extend right leg. Mirror the hand position.
5. Rhythm: Maintain a regular, controlled rhythm, one alternation per breath cycle.

Key Points and Breathing

• Shoulders remain lifted off the floor throughout — gaze directed toward the navel.
• Hand placement is precise: outside hand on ankle, inside hand on knee to protect alignment.
• Lower back stays pressed into the floor: if the back arches, raise the extended leg higher.
• Inhale on one switch, exhale on the next (or 2 switches per breath cycle).

Repetitions

10 alternations per side (20 total). Approximate duration: 45 to 60 seconds.

Modifications

• Beginner: Head on the floor, leg extended toward the ceiling (instead of 45 degrees), slower tempo.
• Intermediate: Standard position as described above.
• Advanced: Extended leg lower (20-30 degrees), faster tempo, chain directly into Double Leg Stretch.

Contraindications

• Acute cervical pain (adapt with head on the floor and cushion under the neck).
• Diastasis recti (reduce range and check for abdominal doming).
• Acute lower back pain (keep legs higher to reduce lumbar load).

Target Audience

The Single Leg Stretch suits all levels with appropriate adaptations. It is a fundamental abdominal rehabilitation exercise used by physiotherapists for postpartum reconditioning, post-abdominal surgery rehabilitation, and core strengthening in athletes. It is particularly effective for developing neuromuscular coordination and abdominal endurance.