The double leg kick is a Pilates mat exercise that combines hamstring kicks with a back extension. To do it, lie face down with your head turned to one side and your hands clasped high on your lower back, elbows resting toward the mat. Kick both heels toward your seat three times in a pulsing rhythm, then straighten your legs along the mat as you reach your clasped hands back toward your feet and lift your chest and head. Lower with control, turn your head to the other side, and repeat. Four to six repetitions, alternating the head turn, is typical. Keep your knees and feet together, lift the chest only as high as is comfortable, and keep the neck long. It strengthens the hamstrings, glutes and back extensors while opening the chest and shoulders.
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 double leg kick includes a back extension, which may need to be modified or avoided with some spinal conditions, and lying face down is generally avoided in later pregnancy. Ideally, learn exercises from a qualified instructor.
What the double leg kick trains
This exercise works the entire back of the body. The kick phase uses the hamstrings to bend the knees, with the glutes helping keep the pelvis steady. The extension phase then calls on the back extensors to lift the chest, while the arms reaching back stretch the front of the shoulders and chest. The abdominals stay active throughout to support the lower back. Many people spend their days rounded forward over desks and phones, and the double leg kick works directly against that posture. It is also a coordination challenge, since you have to switch smoothly from the kick to the lift and back again.
Step by step
| Step | Key point |
|---|---|
| Set | Lie face down, head turned to one side, hands clasped high on the back |
| Kick | Kick both heels toward the glutes three times |
| Extend | Straighten the legs and reach hands back as you lift the chest |
| Lower | Return and turn the head to the other side |
| Repeat | 4 to 6 reps, alternating the head turn |
How to do the double leg kick
- Lie on your stomach with your legs together and extended behind you.
- Turn your head to one side and rest your cheek on the mat.
- Clasp your hands behind you, placing them high on your lower back or as close to your shoulder blades as is comfortable, and let your elbows drop toward the mat.
- Draw your abdominals up away from the mat and press your pubic bone gently down.
- Kick both heels toward your seat three times in a steady pulse, keeping your knees together.
- Extend your legs long along the mat as you straighten your arms, reaching your clasped hands back toward your feet.
- Lift your chest and head off the mat, drawing the shoulder blades together and keeping the neck long, with your gaze forward and down.
- Lower with control, bending your elbows to bring your hands back up your back, and turn your head to face the other side.
- Repeat, alternating the head turn each time.
Two phases, one flow
The double leg kick has a clear rhythm: kick, kick, kick, then reach and lift. The kicks should be crisp and controlled, with both legs moving together as one unit. The transition to the extension is where the exercise gets its value. As the legs straighten, the arms reach, and the chest lifts in one coordinated motion. Many instructors cue the legs to stay down on the mat during the lift, which helps protect the lower back, although some versions allow the legs to hover slightly. Focus on lengthening rather than lifting high.
Shoulders and chest opening
Reaching your clasped hands back toward your feet draws the shoulder blades together and opens the front of the chest. If your shoulders are tight, clasping the hands may be difficult; you can hold a small towel between your hands instead, or simply reach your arms back separately along your sides. Keep the shoulders drawn away from your ears. The goal is an open chest with a long neck, not a squeezed or hunched upper back.
Breathing and rhythm
A common pattern is to exhale during the three kicks and inhale as you reach back and lift the chest, then exhale to lower. Some instructors reverse the breath or use a percussive exhale for each kick. The kicks can be brisk, but the extension should be slow and controlled, with a small pause at the top. Keep breathing throughout, and slow the tempo if the pattern becomes confusing.
Modifications
- Keep the chest lift small if you feel any strain in your lower back.
- Place a folded towel under your hips for comfort and support.
- Hold a towel between your hands or leave the hands unclasped if shoulders are tight.
- Reduce the range of the kicks if your knees feel uncomfortable.
- Skip the head turn and rest your forehead on a small towel if turning bothers your neck.
- Practice the single leg kick and the swan separately before combining them.
Where it fits in a Pilates session
In the classical mat sequence, the double leg kick follows the single leg kick. It is generally considered an intermediate exercise because it combines strength, coordination and back extension. It works well as part of a prone series that balances forward flexion exercises. Many instructors follow it with child’s pose or another rounded rest position to release the lower back before moving on.
How to progress
Start by mastering the single leg kick for hamstring control and the swan for back extension. Once both feel steady, combine them in the double leg kick with a small chest lift. As strength develops, gradually increase the height of the lift and the length of the pause at the top, always keeping the legs long and the lower back comfortable. Smooth transitions and steady breathing are signs that you are ready to progress, not simply how high you can rise.
Common mistakes to avoid
- Separating the knees or letting the feet splay during the kicks.
- Lifting the chest too high and crunching the lower back.
- Throwing the head back instead of keeping the neck long.
- Shrugging the shoulders as the arms reach back.
- Releasing the abdominals during the extension.
- Rushing the transition between kicks and lift.
- Forgetting to switch the head turn.
Frequently asked questions
What does the double leg kick work?
It works the hamstrings, glutes and back extensors while stretching the chest and front of the shoulders, with the abdominals supporting the spine.
Is the double leg kick good for posture?
It strengthens the muscles that hold the spine upright and opens the chest, which can support better posture as part of a balanced routine.
Why do we turn the head in the double leg kick?
Alternating the head turn keeps the neck from favoring one side and helps you track which repetition you are on.
