Scissor (Single Straight Leg Stretch)
The scissor, also known as the single straight leg stretch, is a Pilates bodyweight exercise targeting the hamstrings and abdominal muscles. It involves alternating straight leg pulls in a curl-up position, improving hamstring flexibility and core control simultaneously.
How to do it
- Lie on your back and lift both legs to a 90-degree angle.
- Lift your head and shoulders off the mat, engaging your core.
- Lower one leg toward the mat while holding the other raised leg with both hands.
- Pull the raised leg gently toward your face in two short pulses.
- Switch legs in a scissoring motion and repeat.
- Continue alternating for the desired number of repetitions.
Form cues
- keep your lower back pressed into the mat
- keep your legs as straight as possible
- pull your belly button toward your spine
- keep your chest lifted and shoulders relaxed
- pulse gently to feel a deep stretch
Breathing: Inhale as you switch legs and exhale sharply during the two pulses to help engage your core.
Common mistakes
- dropping the head back, which strains the neck muscles
- rounding the shoulders, which limits your core engagement
- swinging the legs, which reduces the stretch and control
- holding your breath, which creates unnecessary tension
Muscles worked
Primary: hamstrings. Secondary: abs, hip flexors.
Suggested sets & reps
Get fitter
3 sets × 15 pulses per leg, rest 45s
Lose weight
3 sets × 20-30 pulses per leg, rest 30s
Build muscle
3 sets × 10-12 controlled pulses per leg, rest 60s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp pain in your lower back, ease off and keep your legs higher or return to the floor.
- If you have neck discomfort, keep your head supported on the mat throughout the movement.
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 a stretch in the back of your raised leg and tension in your abdominal muscles.
What if my neck hurts?
Lower your head back to the floor while you build core strength, or place your hands behind your head for support.
Can I do this if I am not flexible?
Yes, hold your leg at the calf or thigh rather than the ankle until your flexibility improves.