The single leg kick is a Pilates mat exercise done lying face down, propped on your forearms, that strengthens the hamstrings and glutes while challenging core and shoulder stability. To do it, lie on your stomach with your elbows directly under your shoulders and your legs extended long behind you. Lift your abdominals away from the mat, press your pubic bone gently down, and lift your chest so your spine is in a long, supported extension. Bend one knee and pulse that heel toward your seat twice, then extend the leg and switch to kick with the other. Eight to ten kicks per leg is typical. Keep the torso still, the shoulders away from your ears, and lower your chest if your lower back feels strained.
Health note: This article is general information, not medical advice. Check with a doctor or physical therapist before starting Pilates if you have back, neck, shoulder or knee problems, are pregnant or are recovering from injury. The propped position places the spine in mild extension, which may not suit everyone, and lying face down is generally avoided in later pregnancy. Ideally, learn exercises from a qualified instructor.
What the single leg kick trains
Many Pilates exercises focus on the front of the body, so the single leg kick is valuable for working the back of the legs. The hamstrings bend the knee to kick the heel in, and the glutes help keep the thigh lifted slightly and the pelvis steady. Meanwhile, the abdominals work to support the lower back, which has to stay stable while the legs move. The forearm position also demands shoulder stability: the muscles around the shoulder blades must hold you up without sinking. The exercise also offers a gentle stretch for the front of the thigh as the heel draws toward the seat.
Step by step
| Step | Key point |
|---|---|
| Set | Lie face down, prop on forearms, elbows under shoulders |
| Engage | Lift the abs away from the mat, pubic bone down |
| Kick | Bend one knee and pulse the heel toward the glute twice |
| Switch | Extend that leg and kick with the other |
| Repeat | 8 to 10 kicks per leg |
How to do the single leg kick
- Lie on your stomach with your legs extended straight behind you, together or hip-width apart.
- Prop yourself up on your forearms with your elbows directly under your shoulders. Your hands can be flat, fisted, or clasped together on the mat.
- Press your forearms into the mat and draw your shoulder blades down your back, lifting your chest away from the floor.
- Draw your abdominals up away from the mat, as if a small gap were forming under your belly, and press the pubic bone gently down.
- Lengthen your legs behind you so they hover just slightly or rest lightly on the mat.
- Bend your right knee and kick the heel toward your seat in two quick pulses, often with a flexed foot on the first and a pointed foot on the second.
- Extend the right leg long and lower it as you bend the left knee.
- Kick the left heel toward your seat twice.
- Continue alternating in a steady rhythm for eight to ten kicks per leg.
Keep the torso still
The legs are the only part that should move. The chest, shoulders and pelvis stay steady from the first kick to the last. If your hips rock side to side or your upper body bobs up and down with each kick, reduce the speed and focus on holding your core. Pressing the pubic bone lightly into the mat helps keep the lower back from sagging, while lifting the abdominals keeps the spine supported. Think of the torso as a solid platform with the legs swinging beneath it.
Shoulder and neck position
Sinking between the shoulders is the most common problem in this position. Actively press your forearms into the mat and draw the shoulder blades down and slightly apart so your chest lifts. Your neck should be long, a natural continuation of the spine, with your gaze on the mat a short distance in front of your hands. Avoid tipping the head back or dropping it forward. If your shoulders tire quickly, take a break by lowering your chest to rest on your stacked hands, then set up again.
Breathing and rhythm
A common pattern is to inhale for one leg’s double kick and exhale for the other, or to breathe in and out over two full kicks. Some instructors use a sharp, percussive breath that matches the double pulse. The rhythm should feel brisk but controlled, not frantic. If breathing becomes difficult or you start holding your breath, slow the tempo until the pattern feels natural.
Modifications
- Lower your chest onto stacked hands or a small pillow if the extension bothers your lower back.
- Place a folded towel under your hips for comfort and lower back support.
- Kick with a single pulse instead of two to simplify the rhythm.
- Reduce the range of the kick if your knees feel uncomfortable.
- Keep the legs on the mat between kicks rather than hovering them.
- Slow the tempo to focus on form before adding speed.
Where it fits in a Pilates session
In the classical mat order, the single leg kick follows the swan and comes before the double leg kick. These prone exercises work the back of the body and help balance the many forward-bending exercises that precede them. The single leg kick is often taught at the beginner to intermediate level. Many instructors follow the prone series with a gentle rounded rest, such as child’s pose, to release the lower back.
Why the hamstrings matter
Strong, well-conditioned hamstrings support the knees, help control running and jumping, and work with the glutes to extend the hip. Many people spend long hours sitting, which can leave the back of the body underused. Adding exercises like the single leg kick to a routine helps build balanced strength between the front and back of the thighs. Because it uses only body weight and a small range, it is a gentle way to start, and it can complement other strength training rather than replace it.
Common mistakes to avoid
- Sinking into the shoulders instead of pressing up.
- Letting the belly sag and arching the lower back.
- Rocking the hips side to side with each kick.
- Lifting the knees high off the mat, which strains the lower back.
- Kicking with momentum instead of control.
- Dropping or cranking the head.
- Holding the breath.
Frequently asked questions
What muscles does the single leg kick work?
It mainly works the hamstrings and glutes, with the abdominals, back extensors and shoulder stabilizers helping to hold the position.
Why does my lower back hurt during the single leg kick?
This usually means the abdominals are not supporting the spine or the chest is lifted too high. Draw the abs in, press the pubic bone down and lower your chest. Stop if pain continues.
What is the difference between the single and double leg kick?
The single leg kick alternates one leg at a time while propped on the forearms. The double leg kick kicks both legs together, then adds a back extension with the hands clasped behind you.
