# Double Leg Stretch - Canonical: https://fitwill.app/exercise/11377/double-leg-stretch/ - Media ID: 11377 - Primary muscle: Abs - Body part: Core - Equipment: Exercise Mat - Video: https://fitwill.app/videos/11377/double-leg-stretch.mp4 ## Description The Double Leg Stretch is a classic Pilates mat exercise that trains the deep abdominals through a coordinated extension and return of both the arms and legs. You lie on your back with your spine imprinted into the mat, head and shoulders lifted, and begin by hugging both knees into your chest. From there, you extend your legs out to a long, low diagonal while your arms sweep back overhead, then circle everything back to the tucked position. It is one continuous, flowing shape change that demands your trunk stay still while your limbs move. This movement is especially useful for anyone who wants to build core control rather than just crunch power. Because the legs and arms lengthen away from the torso at the same time, the abdominals have to work hard to keep your lower back from arching off the mat. That makes it a staple in Pilates practice, and a valuable addition for runners, cyclists, and lifters who need a trunk that can hold position while the limbs move around it. The primary work comes from the rectus abdominis and the deep transverse abdominis, with strong support from the hip flexors as the legs extend and return. The obliques help stabilize the ribcage, and the shoulders and upper back assist as the arms reach overhead. done well, it also teaches lumbopelvic control, meaning you learn to move your legs without swinging your pelvis or losing contact between your lower back and the mat. Setup matters more than speed here. Your head and shoulders stay lifted the entire time, your ribs stay drawn down toward your hips, and the length of the leg extension should match your current strength. If your back arches or your ribs flare when the legs go long, the legs are extending too low or too far for you. Honesty about that range is what turns this from a back strain into a core builder. In practice, the Double Leg Stretch usually sits in the middle of a Pilates mat sequence, often following the Single Leg Stretch so the trunk is already warm. It pairs naturally with other hundred- and teaser-family movements. Aim for controlled repetitions, roughly six to ten, matching each extension to one breath out and each return to one breath in. If you feel it in your neck or lower back rather than your abdomen, shorten the range or rest your head down and rebuild from there. ## Instructions 1. Lie on your back on an exercise mat with your knees drawn in toward your chest and both hands holding the fronts of your shins or knees. 2. Lift your head and shoulders off the mat so your upper back is curved and your gaze is on your knees; keep your elbows wide and relaxed. 3. Press your lower back gently into the mat and draw your navel toward your spine to set your brace before the limbs move. 4. Exhale as you extend both legs out to a long diagonal, somewhere between a 45-degree angle and just above the mat, while your arms sweep back alongside your ears. 5. Keep your heels together and your legs squeezing together as they lengthen; hold the extension for a beat with your ribs anchored down. 6. Inhale as you bend your knees and circle your arms around to the sides, pulling your knees back in and placing your hands on your shins again. 7. Maintain the lifted head and shoulders throughout the set rather than resting down between reps. 8. Move with one smooth rhythm per breath out and in, avoiding any swing or momentum from the legs. 9. Complete 6 to 10 repetitions, then lower your head and shoulders, stretch your legs long, and let your spine settle before the next exercise. ## Tips & Tricks - If your lower back lifts off the mat when the legs extend, raise the leg angle higher toward the ceiling instead of pushing closer to the floor; range should follow control. - Pull the knees in fully at the return rather than stopping halfway, so you get a brief spinal flexion reset and the abdominal work stays complete. - Watch for the ribs flaring up as the arms reach overhead; think of drawing the front ribs toward the hip bones to keep the trunk from opening. - Interlace nothing and grip lightly; your hands rest on the shins to guide the knees in, not to yank them, and the arms overhead should stay shoulder-width. - If your neck tires quickly, support the head with one hand at a time or keep the head down for a few reps while the legs and arms still move; the curve should come from the upper back, not the chin. - Avoid letting the feet cross or separate during the extension; long, parallel, squeezed-together legs keep the hip flexors working symmetrically. - Keep the toes soft rather than pointed aggressively; a forced point often adds tension up through the quads and hip flexors you want relaxed. - Slow the tempo down before adding reps; a five-second extension with a stable pelvis trains more than ten fast swings. - Breathe into the sides of your ribs during the hold; shallow chest breathing with the head lifted is a common cause of early fatigue and tension. ## Frequently Asked Questions ### What muscles does the Double Leg Stretch work? The Double Leg Stretch primarily targets the rectus abdominis and deep transverse abdominis, with the hip flexors driving the leg extension. The obliques and supporting muscles of the shoulders assist in keeping the trunk and arm path stable. ### How low should my legs extend during the Double Leg Stretch? Extend your legs only as low as you can while keeping your lower back pressed into the mat and your ribs anchored. For most people that is around a 45-degree angle; very strong practitioners may hover the legs just above the mat. ### Is the Double Leg Stretch suitable for beginners? Yes, with modifications. Beginners can keep the legs higher, reduce the arm reach overhead, or lower the head and shoulders to the mat until the abdominals can hold the position comfortably. ### Why do I feel the Double Leg Stretch in my neck? Neck strain usually means the head is leading the curve or the chin is jammed toward the chest. Imagine holding a small orange under your chin, curve from the upper back, and rest your head down briefly whenever fatigue sets in. ### What is the difference between the Double Leg Stretch and the Single Leg Stretch? The Single Leg Stretch moves one leg at a time, which creates less load on the trunk, while the Double Leg Stretch extends both legs and both arms together. The double version places a much greater demand on the abdominals to resist lumbar extension. ### How many repetitions of the Double Leg Stretch should I do? Six to ten controlled repetitions with steady breathing is a standard dose in a Pilates mat sequence. Quality of the extension and return matters far more than volume. ### Can I substitute the Double Leg Stretch if it bothers my lower back? Yes. Try the Single Leg Stretch, a bent-knee version where the legs only extend toward the ceiling, or dead bug variations on the floor. Each keeps the trunk braced while reducing the lever load on the spine. ### Should I breathe out or in when extending my legs? Exhale as the legs and arms extend, which helps you maintain the abdominal brace when the load on the trunk is greatest. Inhale as you bend the knees and circle the arms back in. ### Do I need any equipment for the Double Leg Stretch? Only an exercise mat for comfort. The resistance comes entirely from body weight and the lever length of your limbs, so no bands, weights, or machines are involved. ### Is it safe to do the Double Leg Stretch with lower back issues? If you have a history of back pain, check with a qualified professional first and start with a shortened range, keeping the legs higher and head lower. Stop immediately if the movement produces discomfort rather than muscular effort.