Lying Double Leg Bent
Lying double leg bent is a Pilates bodyweight exercise targeting the glutes and hamstrings. It involves lifting both bent legs from a supine position and drawing the knees toward the chest, developing lower body awareness and core stability.
How to do it
- Lie on your back with your knees bent and feet flat on the mat, hip-width apart.
- Engage your core and press your feet firmly into the mat.
- Lift both feet off the mat, drawing your knees toward your chest.
- Hold the position for a moment, then slowly lower your feet back to the mat.
- Repeat for the desired number of repetitions.
Form cues
- Keep your lower back pressed into the floor
- Draw your belly button toward your spine
- Move with control, not momentum
- Keep your knees bent at a consistent angle
Breathing: Exhale as you draw your knees toward your chest, and inhale as you return your feet to the mat.
Common mistakes
- Arching the back, which can strain the lower lumbar area
- Using momentum to swing legs, which reduces muscle engagement
- Holding your breath, which creates unnecessary tension
- Moving too quickly, which prevents proper core activation
Muscles worked
Primary: glutes. Secondary: hamstrings, lower back.
Suggested sets & reps
Get fitter
3 sets x 12-15 reps, rest 60s
Lose weight
3 sets x 15-20 reps, rest 45s
Build muscle
3 sets x 10-12 reps, rest 60s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp pain in your back or hips, stop immediately and choose a gentler movement.
- If you have a history of lower back discomfort, check with a professional before starting.
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
Where should I feel this exercise?
You should feel it in your lower abdominal muscles and potentially deep in your hip flexors.
What if my lower back hurts?
Ensure your back stays flat against the floor. If it continues to arch, try lifting your legs only halfway or consult a professional.
Do I need any equipment?
No, this is a bodyweight movement that can be performed comfortably on any flat surface or exercise mat.