Single Leg Stretch (Bent Knee)
The Pilates single leg stretch: head and shoulders curled up, one knee is drawn to the chest by both hands while the other leg reaches out low, then they switch.
How to do it
Setup
Lying on the back, head and shoulders curled up, one knee in with both hands on the shin, the other leg long and off the floor.
Steps
- Draw the bent knee toward the chest with both hands.
- Switch legs, the other knee coming in as the first leg reaches out.
- Keep switching in a steady rhythm, the curl held.
Common mistakes
Rocking the trunk with each switch: the pelvis stays still and the lower back down. Extended leg dropping too low: keep it at a height the back can hold. Pulling on the head: the curl comes from the abs; the hands stay on the shin.
Breathing
Steady with the rhythm.
