The double leg stretch is the second exercise in the classical Pilates abdominal series, and it challenges core control by moving both arms and both legs at once. To do it, lie on your back, curl your head and shoulders off the mat and hug both knees into your chest. Inhale as you reach your arms overhead and extend your legs forward at an angle at the same time, keeping your torso lifted and still. Exhale as you circle your arms out to the sides and around, draw your knees back in and hug them. Six to ten repetitions is typical. Keep your legs higher if your lower back arches, reach the arms forward rather than overhead to make it easier, and do not let your head drop back as the arms reach. It builds abdominal strength, coordination and breath control.
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 or shoulder problems, osteoporosis, are pregnant or postpartum, or are recovering from injury. The curled position places the spine in flexion, which some people are advised to modify. Ideally, learn exercises from a qualified instructor.
What the double leg stretch trains
The double leg stretch asks the abdominals to hold a stable curl while the body’s longest levers, the arms and legs, reach away from the center. The farther the limbs extend, the more the abdominals must work to keep the lower back supported and the upper body lifted. That makes it an excellent test of core strength and control. It also trains coordination, since the arms and legs must move in time with the breath, and it encourages shoulder mobility as the arms reach overhead and circle around. The hug at the end gives a brief stretch to the lower back.
Step by step
| Step | Key point |
|---|---|
| Set | Curl head and shoulders up, hug knees to chest |
| Inhale and reach | Extend arms overhead and legs forward |
| Hold | Keep the torso lifted and still |
| Exhale and circle | Circle arms around and pull knees in |
| Repeat | 6 to 10 reps |
How to do the double leg stretch
- Lie on your back and draw both knees into your chest.
- Exhale and curl your head, neck and shoulders off the mat, holding your shins or ankles.
- Draw your abdominals in and settle your pelvis, using an imprint if cued.
- Inhale and reach your arms overhead, by your ears, as you extend your legs forward and up at a diagonal. Many instructors cue the legs in Pilates stance, heels together and toes slightly apart.
- Keep your upper body lifted and your gaze toward your knees throughout the reach.
- Exhale and circle your arms out to the sides and down toward your legs.
- Bend your knees back into your chest and hug your shins as the arms arrive.
- Deepen the curl slightly on the hug, drawing the abdominals in.
- Repeat six to ten times, then lower your head to rest.
Stay lifted when you reach
The moment of greatest challenge is at full extension, when the arms are overhead and the legs are long. This is when the head and shoulders tend to drop back to the mat and the lower back tends to arch. To resist this, keep your gaze toward your knees or navel and think of your abdominals pulling the ribs down toward the pelvis. The reach should feel like the body lengthening in two directions from a strong center, not collapsing. If you cannot hold the lift, shorten the reach of the arms and raise the legs.
Leg angle and the lower back
As in the single leg stretch, the lower the legs, the harder the exercise and the more it loads the lower back. Begin with the legs extended high, even pointing toward the ceiling, and lower them only as far as you can while keeping the back supported. If you feel the lower back lift or arch, raise the legs. Strength and control come first; lower leg positions can follow later.
Arm movement and the shoulders
Reaching the arms overhead challenges shoulder mobility and core control together. If the arms go too far back, the ribs may flare and the lower back arch. Reach only as far overhead as you can while keeping the ribs soft and the upper body lifted. Many people find the arms most comfortable reaching alongside the ears or slightly in front of them. As you circle the arms around, keep the shoulders drawn away from the ears and the movement smooth, like sweeping a large arc around the body.
Breathing and rhythm
The classical breath pattern is to inhale as you reach out and exhale as you circle the arms and hug the knees. The exhale supports the abdominals as you draw back in. Keep the breath full and smooth, and let it set the tempo. Each repetition should take a full breath cycle. If you find yourself holding your breath at full extension, shorten the reach.
Modifications
- Keep the legs higher to protect the lower back.
- Reach the arms forward toward the legs instead of overhead.
- Move only the legs or only the arms at first, then combine them.
- Rest your head on the mat or a small cushion if your neck tires.
- Keep the knees slightly bent during the reach to shorten the lever.
- Do fewer repetitions with good form.
Where it fits in a Pilates session
In the classical mat order, the double leg stretch follows the single leg stretch and is followed by the single straight leg stretch, the double straight leg stretch and the criss-cross, together forming the series of five. It is usually considered a beginner to intermediate exercise. Many instructors teach the single leg stretch first, since it builds the core stability needed for the double version.
How to progress
Start with the head down, arms reaching forward and legs high. Once that feels steady, add the head and shoulder lift. Then move the arms overhead and gradually lower the legs as your control improves. Adding a short pause at full extension increases the challenge without adding speed. Throughout, the goal is a stable, lifted torso and smooth, coordinated limbs.
Common mistakes to avoid
- Dropping the head and shoulders when reaching.
- Arching the lower back as the legs extend.
- Reaching the arms too far behind the head and flaring the ribs.
- Lowering the legs too far too soon.
- Rushing the movement.
- Shrugging the shoulders during the arm circle.
- Holding the breath at full extension.
Frequently asked questions
What muscles does the double leg stretch work?
It mainly works the abdominals, with the hip flexors holding the legs and the shoulder muscles controlling the arms.
Is the double leg stretch harder than the single leg stretch?
Usually yes, because both arms and legs reach away from the center at the same time, increasing the load on the core.
Why does my back arch during the double leg stretch?
This usually means the legs are too low or the abdominals are not supporting the spine. Raise the legs and shorten the arm reach until you can stay stable.
