Lying Double Leg Kick
Lying Double Leg Kick Exercise Description
The Lying Double Leg Kick is a Pilates-style prone extension that targets the posterior chain. It emphasizes the spinal extensors (erector spinae), gluteus maximus, and hamstrings while training shoulder extension with scapular retraction and depression (mid–lower trapezius, rhomboids, posterior deltoids). The kick phase introduces controlled knee flexion that mobilizes the quadriceps, followed by a smooth chest lift that encourages thoracic extension and a long front line through the chest and shoulders. Throughout the movement, the pelvis stays anchored and the abdominals gently brace to limit excessive lumbar extension. The result is a coordinated pattern of heel kicks and back extension that builds movement control and opens the front of the body without neck strain.
- Muscle Groups: Back, Glutes, Hamstrings, Hips
- Target Muscles: Biceps Femoris - Long Head, Gluteus Maximus, Longissimus
- Assisting Muscles: Deltoid - Posterior, Iliocostalis, Rhomboid Major, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Stabilizing Muscles: Internal Obliques, Quadratus Lumborum, Rectus Abdominis, Transversus Abdominis
- Body Area: Lower Body, Upper Body
- Body Parts: Back, Hips, Legs, Lower Back, Upper Legs
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Stretching
- Functional Grouping: Hip Extensors, Knee Flexors, Spinal Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Glutes, Lower Back, Outer Hamstring
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Female
How To Do The Lying Double Leg Kick Exercise
‘- Lie prone with legs together and long; forehead on stacked hands. Gently draw the lower abdominals in and keep the pelvis heavy on the mat.
– Set the shoulders down and back; keep a long neutral neck with eyes toward the mat.
– Bend both knees and tap heels toward the glutes with 2–3 small, controlled pulses. Keep thighs grounded and knees aligned; avoid flaring the legs.
– Straighten the legs long behind you as you lift the chest into a mild thoracic extension.
– Simultaneously sweep the arms along your sides, palms facing down, drawing the shoulder blades down and together. Think length through the crown and toes, not height.
– Lower the chest with control and return hands to cradle the forehead.
– Breathe steadily throughout; avoid holding your breath or shrugging the shoulders.
– Maintain anchored pelvis, gentle abdominal engagement, and a neutral neck on every repetition.
Lying Double Leg Kick Tips
‘- Keep your pelvis heavy on the mat and gently draw the lower abdominals in.
– Keep legs together and long, with thighs grounded and knees aligned.
– When kicking, bend both knees and tap the heels toward the glutes with 2–3 small, controlled pulses.
– Avoid flaring the legs during the kick phase.
– Maintain a long neutral neck with eyes toward the mat; avoid shrugging the shoulders.
– As you straighten the legs and lift the chest, aim for a mild thoracic extension.
– Think of reaching long through the crown of the head and toes rather than lifting high.
– Sweep the arms along your sides with palms facing down, drawing the shoulder blades down and together.
– Lower the chest with control and return the hands to cradle the forehead between repetitions.
– Breathe steadily throughout; avoid holding your breath.
Lying Double Leg Kick Beginner Introduction
The Lying Double Leg Kick is a Pilates-style mat exercise performed face down that highlights the whole back side of the body. It blends gentle heel kicks with a small lift of the chest and a sweep of the arms along the torso. The movement pattern brings the back muscles, glutes, and hamstrings into action, while the shoulders and upper back glide toward the spine as the arms reach. At the same time, the front of the thighs and hips experience a light stretch as the knees bend and straighten in a controlled way.
Throughout the sequence, the pelvis stays rooted on the mat and the abs provide a soft, steady support so the lower back moves in a comfortable range rather than collapsing. The upper back and chest gradually open as the ribcage lifts, creating a sense of length from head to toes instead of a forceful arch. Smooth, even breathing and relaxed neck placement contribute to a coordinated, flowing exercise that balances strength, mobility, and precision.