Double Straight Leg Stretch
The double straight leg stretch is a Pilates bodyweight exercise targeting the hamstrings and abdominal muscles. It involves lowering and raising both straight legs while in a curl-up position, challenging core control and hamstring flexibility simultaneously.
How to do it
- Lie flat on your back with both legs raised to a 90-degree angle.
- Lift your head and shoulders off the mat and place your hands behind your head.
- Engage your core and lower both legs toward the mat in a slow, controlled descent.
- Stop when your lower back begins to lift, then raise both legs back to vertical.
- Repeat for the desired number of repetitions, maintaining a stable pelvis throughout.
Form cues
- Press your lower back firmly into the mat.
- Keep your legs glued together.
- Only lower your legs as far as your back stays flat.
- Reach your heels away from your hips.
- Keep your chest lifted and gaze toward your legs.
Breathing: Inhale as you lower your legs with control, and exhale as you lift them back to the starting position.
Common mistakes
- Arching the lower back: This puts unnecessary strain on your spine instead of your core.
- Holding your breath: This increases internal pressure and prevents your muscles from working effectively.
- Moving too quickly: This uses momentum rather than the deep core control required for the exercise.
- Tucking the chin too tight: This can cause unnecessary neck tension.
Muscles worked
Primary: hamstrings. Secondary: abs, hip flexors.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 45 s
Lose weight
3 sets × 12–15 reps, rest 45 s
Build muscle
3 sets × 8–10 reps, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your lower back, stop immediately and choose a gentler option.
- If you have persistent neck discomfort, keep your head resting on the mat while performing the leg movements.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if I feel this in my lower back instead of my abs?
This usually means your legs are lowered too far. Keep your legs higher to ensure your back stays pressed against the floor.
Does this exercise help with flexibility?
Yes, keeping your legs straight while moving them helps gently stretch the hamstrings while you build core strength.
Can I do this if I have neck pain?
If you feel strain in your neck, you can perform the movement with your head resting on the mat until your core strength improves.