Single Straight Leg Stretch
Single Straight Leg Stretch Exercise Description
The Single Straight Leg Stretch (Pilates “scissors”) blends core control with dynamic hamstring mobility. Performed supine with the trunk in a small curl, you alternate one straight leg toward you while the other lowers, keeping the pelvis and ribs stable against the mat. The abdominals—primarily rectus abdominis and the obliques—work to resist lumbar extension and maintain trunk flexion, while the hip flexors and quadriceps help hold each leg long and aligned. The raised leg experiences a gentle, controlled stretch through the hamstrings; the lowering leg challenges your ability to keep the pelvis steady. The goal is smooth, precise scissoring with even breathing, a relaxed neck and shoulders, and no movement through the low back.
- Muscle Groups: Hamstrings
- Target Muscles: Biceps Femoris - Long Head, Semimembranosus, Semitendinosus
- Assisting Muscles: Biceps Femoris - Short Head
- Stabilizing Muscles: External Obliques, Internal Obliques, Quadratus Lumborum, Rectus Abdominis, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Stretching
- Functional Grouping: Hip Extensors, Knee Flexors
- Joint Involvement: Single-joint
- Muscle Location: Inner Hamstring, Outer Hamstring
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Female
How To Do The Single Straight Leg Stretch Exercise
‘- Lie supine. Exhale to engage the abdominals, ribs heavy, pelvis level.
– Extend both legs toward the ceiling, knees straight but not locked; ankles in a comfortable position.
– Curl head and shoulders off the mat, gaze toward thighs; keep the back of the neck long.
– Hold the back of your right calf or thigh (avoid pulling at the knee joint); left arm by your side or lightly on the left thigh.
– Lower the left leg toward the mat to a height you can control without the low back arching or the pelvis tilting.
– Gently draw the right leg toward you only to a comfortable hamstring stretch; keep both legs straight and toes aligned with knees.
– Switch: release and change legs as they pass through vertical, maintaining a steady pelvis and quiet ribs.
– Breathe smoothly—exhale as you draw the leg in, inhale as you switch—without holding the breath.
– Keep shoulders wide, elbows soft, and avoid tugging the leg or the head with the hands.
– Limit the range of the lowering leg if the low back wants to lift; a slight knee bend is acceptable to keep control and alignment.
Single Straight Leg Stretch Tips
‘- Before moving, exhale to engage the abdominals with the ribs heavy and pelvis level.
– Extend both legs toward the ceiling with knees straight but not locked and ankles in a comfortable position.
– Curl head and shoulders off the mat, gaze toward the thighs, and keep the back of the neck long.
– Hold the back of your calf or thigh and avoid pulling at the knee joint.
– Lower the opposite leg only as far as you can control without the low back arching or the pelvis tilting.
– Draw the top leg toward you only to a comfortable hamstring stretch while keeping both legs straight.
– Keep toes aligned with the knees on both legs as they move.
– Switch legs as they pass through vertical, maintaining a steady pelvis and quiet ribs.
– Breathe smoothly—exhale as you draw the leg in and inhale as you switch, without holding your breath.
– Keep shoulders wide, elbows soft, and avoid tugging the leg or the head with the hands.
Single Straight Leg Stretch Beginner Introduction
The Single Straight Leg Stretch (Pilates “scissors”) is a mat-based core exercise that combines a lifted trunk position with alternating leg movement. Performed on the back, it features one long leg reaching upward while the other extends away from the body, creating a smooth, scissor-like action. Throughout this motion, the middle of the body remains in a curled position so the low back stays close to the mat, highlighting control and stability rather than force or speed.
This exercise centers on the abs and side abs as they stabilize the spine, with support from the front of the hips and the thighs to maintain long, straight legs. The upward-reaching leg experiences a comfortable stretch through the back of the thigh, while the leg moving downward increases the challenge of holding the pelvis steady. Calm, steady breathing and a relaxed upper body, especially through the neck and shoulders, give the movement a flowing, controlled quality that emphasizes precision and body awareness.