The single straight leg stretch, often called scissors, is part of the Pilates abdominal series, a group of five exercises that also includes the single leg stretch, double leg stretch, double straight leg stretch and criss-cross. To do it, lie on your back, lift your head and shoulders off the mat, extend both legs toward the ceiling, and hold the ankle or calf of one leg while the other lowers toward the floor. Then switch legs in a scissoring motion, pulsing the top leg toward you twice with each switch, inhaling for one switch and exhaling for the next, for eight to ten switches per side. Keep your lower back stable on the mat throughout. If your hamstrings are tight, bend your knees slightly; if your neck strains, lower your head.
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 joint problems, are pregnant or are recovering from injury.
What the exercise trains
The single straight leg stretch works the abdominal muscles, which hold the head, shoulders and pelvis steady while the legs move. It also stretches the hamstrings as each leg comes toward you and builds coordination as you switch legs smoothly. Because the legs move independently while the trunk stays still, the exercise trains the core to stabilize the body against movement, a skill that carries over to many sports and daily activities. The breathing pattern encourages rhythm and focus.
Step by step
| Step | Key point |
|---|---|
| Set | Lie on your back, lift head and shoulders, legs straight up |
| Hold | Hold the ankle or calf of one leg |
| Switch | Scissor the legs, pulsing the top leg toward you twice |
| Breathe | Inhale for one switch, exhale for the next |
| Repeat | 8 to 10 switches per side |
How to do the single straight leg stretch
- Lie on your back on a mat with your knees bent.
- Lift your head and shoulders by curling your upper body, keeping your gaze toward your thighs.
- Extend both legs toward the ceiling.
- Reach for one leg with both hands, holding the ankle, calf or behind the thigh.
- Lower the other leg toward the floor, stopping at a height where your lower back stays stable.
- Pulse the top leg toward you twice while keeping the torso still.
- Switch legs in a scissor motion, keeping the legs long.
- Continue with rhythm, inhaling on one switch and exhaling on the next.
- Finish by hugging both knees in and lowering your head.
Keeping the torso stable
The challenge of this exercise is keeping the torso and pelvis still while the legs move. Imagine your upper body and pelvis anchored in place. Engage your abdominals so your lower back stays in contact with, or close to, the mat depending on your instructor’s cue. Avoid rocking side to side as you switch legs. Keep the curl of your upper body steady; if your head drops and lifts with each switch, your core may be fatigued, and it is fine to rest.
Leg height and flexibility
The lower leg’s height affects the difficulty. The closer it is to the floor, the more your abdominals must work to keep your back stable. Beginners should keep the bottom leg higher. The top leg’s range depends on hamstring flexibility; bring it toward you only as far as it goes without bending sharply or rounding the pelvis off the mat. Bending the knees slightly is a useful modification for tight hamstrings.
Modifications
- Keep the lower back stable on the mat.
- Bend the knees slightly if hamstrings are tight.
- Lower the head if the neck strains.
- Keep the bottom leg higher to reduce back strain.
- Slow the tempo to focus on control.
- Hold behind the thigh instead of the ankle.
The Pilates abdominal series
The single straight leg stretch is usually performed as part of a sequence of five abdominal exercises, often called the series of five. It typically follows the single leg stretch and double leg stretch and comes before the double straight leg stretch and criss-cross. Performing them in sequence builds endurance in the abdominals and teaches smooth transitions. Beginners can do fewer repetitions or rest between exercises.
Breathing and rhythm
Pilates emphasizes coordinating breath with movement. In the single straight leg stretch, a common pattern is to inhale for one leg switch, including its two pulses, and exhale for the next. Some instructors teach a sharper, percussive breath that matches the pulses. Whatever pattern your teacher uses, avoid holding your breath, which can increase tension in the neck and shoulders. A steady breathing rhythm helps you maintain control, keep your abdominals engaged and move smoothly from one switch to the next. Focusing on the breath also supports concentration, one of the core principles of Pilates.
Head and neck position
Many people feel neck strain during the abdominal series. To reduce it, curl your upper body from the abdominals rather than lifting with your neck, keep your chin slightly tucked as if holding a small ball under it, and look toward your thighs rather than the ceiling. Your shoulder blades should lift just off the mat. If your neck starts to ache, lower your head to the mat and continue the leg movement, or rest your head on a small pillow. Over time, as your abdominal strength improves, holding the head up becomes easier.
Building up to the full exercise
If the full version feels too challenging, build up in stages. Start with your head down and knees slightly bent, focusing only on keeping the pelvis still while you switch legs. Next, add the head and shoulder lift for a few repetitions. Then straighten the legs more and gradually lower the bottom leg as your core strength improves. Exercises such as the hundred, single leg stretch and dead bug can build the core control needed. Progress gradually and prioritize control over range.
How it benefits other activities
The ability to keep the torso stable while the legs move is useful in running, cycling, many team sports and everyday tasks such as walking and lifting. Improved hamstring flexibility may also help with movements that require bending and reaching. Many athletes use Pilates exercises like the single straight leg stretch as part of their conditioning or injury prevention routines.
Common mistakes to avoid
- Arching the lower back as the leg lowers.
- Pulling on the neck or letting the head drop.
- Rocking the torso during switches.
- Bending the knees too much when unnecessary.
- Holding the breath.
- Rushing the switches without control.
Frequently asked questions
Why is it called scissors in Pilates?
Because the legs open and close in a scissor-like motion as you switch them.
Is the single straight leg stretch good for beginners?
Yes, with modifications such as keeping the lower leg higher, bending the knees slightly and resting the head if needed.
What muscles does the single straight leg stretch work?
Mainly the abdominals, with a stretch for the hamstrings and coordination for the whole body.
