The Double Leg Kick Pilates Exercise

Pilates is all about precision, control, and moving with intention (1). 

The double leg kick is a perfect example of this philosophy. 

It’s a classic Pilates leg workout exercise that:

• Improves posture
• Strengthens your back
• Builds flexibility in your spine and shoulders
• But don’t be fooled—this is not just about kicking your legs.

You must focus on alignment and seamless coordination to perform the exercise properly. When done correctly, it’s a powerful full-body move. 

However, minor missteps in form can lead to discomfort or make the workout less effective.

Whether you’re a Pilates pro or just starting, this guide will help you master the double leg kick. We’ll break it down step-by-step, tackle common mistakes, and share tips for safe, effective practice.

What Is A Double Leg Kick In Pilates?

Many wonder, “What is a double leg kick Pilates workout?” 

These questions are valid, and your answers are here:

A double leg kick is a prone (face-down) Pilates exercise that combines controlled lower-body movement with precise upper-body coordination. 

You perform a double leg kick on a mat, requiring you to balance strength, flexibility, and alignment throughout the sequence.

The double leg kick exercise targets multiple muscle groups. 

• The glutes and hamstrings engage to control the kicks
• Meanwhile, the upper back muscles—like the rhomboids, trapezius, and erector spinae—lift and stabilize the torso.
• The shoulders and triceps assist in extending your arms.
• The deep abdominal muscles (including the transverse abdominis) activate to protect your lower back by maintaining core stability.

The sequence also involves dynamic spinal articulation, transitioning from a neutral spine to a slight extension as you lift into the movement. 

You must execute the movements mindfully to ensure precision and prevent unnecessary strain.

How To Do A Double Leg Kick In Pilates

The double leg kick is a particular Pilates exercise that requires:

• Intention
• Coordination
• Clarity of movement

Below, you’ll find a comprehensive, step-by-step guide to mastering the exercise, including regressions for beginners and progressions for advanced practitioners:

Start Position

• Lie face down on your mat.
• Extend your legs behind you, gently squeezing them along the midline of your body.
• Rest your head to one side, so one cheek is on the mat.
• Place your arms straight behind you, either clasping your hands or touching your fingertips together. Your palms can face up.

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Engage Your Body

• Draw your shoulder blades together gently, preparing your upper back without letting your chest lift.
• Activate your core by pulling your navel toward your spine to protect your lower back.

Perform The Leg Kicks

• Bend both of your knees, bringing your heels toward your glutes. Your legs will move in two precise kicking motions (“kick, kick”), with control, avoiding any jerky motion.
• Feel your hamstrings and glutes engage as you complete the kicks.

Upper Body Lift And Placement

• Extend your legs straight out, allowing the power to come from your glutes while lengthening your entire body.
• At the same time, lift your upper body off the mat by extending through your thoracic (upper) spine.
• Open your chest as you reach your arms back, imagining your hands pulling toward your feet.

Head Turn And Transition

• Rotate your head smoothly to the opposite side, switching which cheek rests on the mat as you return to the start position. Your goal here is a flowing transition that maintains alignment.

Repeat

• Perform 6–8 repetitions, keeping your movements fluid and deliberate throughout.

Read more: Skinny Legs Big Upper Body: Here’s The Fix You’ve Been Looking For

Double Leg Kick Modifications For Beginners

If the entire exercise feels too advanced, these modifications allow you to build strength and control gradually (you may choose one based on the part of the exercise you struggle with the most):

Upper Body Down, Focus On Legs

• Keep your upper body on the mat, and your hands relaxed at your sides.
• Perform the double kicks with your legs while focusing on activating your glutes and hamstrings.
• It is ideal for those just starting Pilates or recovering from upper back or shoulder discomfort.

Leave Feet On Mat, Focus On Upper Body

• Keep your legs extended and glued to the mat.
• Focus on lifting your upper body only, working on mobilizing your thoracic spine, and lengthening your chest.
• It is helpful for those with tight hamstrings or hip flexors.

Hands At Hips, Palms Up

• Instead of clasping your hands behind your back, rest them at your hips, palms facing the ceiling.
• This variation works for anyone with limited shoulder mobility.

Prop On Elbows (à la Single Leg Kick)

• Place your elbows under your shoulders, lifting your upper body and resting on your forearms.
• Perform the leg kicks while supporting your spine. This modification minimizes strain and helps with stability.

Pillow Under Torso

• Position a small pillow or cushion under your mid-torso for added support.
• This variation works for anyone finding it difficult to balance the prone position or needing extra help maintaining neutral spine alignment.

Progressions For Advanced Practitioners

For those seeking a more profound challenge, explore these advanced variations:

Using A Foam Arc

• Place your torso over a foam arc, with the curve supporting the mid-chest and abdomen.
• Perform the double leg kick as usual, allowing the arc to amplify the extension of your spine and recruit greater control.
• Ensure your core is engaged to stabilize.

BOSU Ball

• Position the BOSU under your hips and pelvis for an unstable surface.
• Perform the exercise while maintaining balance and stabilizing muscles throughout your body.
• Use caution to avoid excessive wobbling, and focus on slow, deliberate movements.

Balance Disc

• Lie with your lower torso on a balance disc, maintaining even positioning to avoid tipping.
• This progression activates your core and intrinsic stabilizers, adding a proprioceptive challenge.

Safety Notes For Progressions

• For all advanced variations, ensure proper form and alignment before increasing instability or range of motion.
• If discomfort arises in your lower back, reduce the range of your kicks or revert to a beginner option. Your safety is most important.

What Are Common Mistakes In The Double Leg Kick?

Overarching The Lower Back

One common mistake in the double leg kick is overarching the lower back. 

You may overarch your lower back if you lift your upper body too high during the movement, relying on the lower back instead of engaging the core and mid-back muscles. This excessive arching can compress the lumbar spine, making the movement uncomfortable and less effective.

To correct this:

• Focus on lifting through the upper back while keeping the abdominal muscles active.
• Think about elongating the spine rather than lifting it higher.
• For those struggling with this, reduce the range of motion or try a modified version by propping up on the elbows.

Forgetting To Engage The Core

Neglecting to engage the core is another frequent issue. When the core is inactive, the lower back lacks support, increasing the chance of strain and reducing control throughout the exercise. This core inactivity also takes away from the full-body integration that Pilates promotes.

To fix this:

• Draw the navel toward the spine before initiating any movement and maintain that engagement throughout the sequence.
• Core engagement stabilizes the pelvis and protects the spine from unnecessary pressure.

Allowing The Legs To Separate

Allowing the legs to separate during the kicking motion is a mistake that can disrupt alignment and reduce the effectiveness of the exercise. 

The leg separation can occur because you forget to engage the adductor muscles, which draw the legs together.

To prevent this:

• Keep the legs gently squeezed together, imagining that your inner thighs have magnets drawing them together.
• For those who find this challenging, reducing the range of motion in the kicks can help focus on maintaining alignment and control.

Jerky Or Fast Movements

Performing the double leg kick with jerky or fast motions is a sign of lost control.

Rushing through the exercise reduces the following:

• Muscle engagement
• Compromises alignment
• Creates a risk of strain

This mistake also detracts from the fluid, intentional movement that defines Pilates.

To improve on this:

• Slow down the tempo of the motion.
• Perform each movement with precision, focusing on smooth transitions.
• Using breath to guide the movement—exhaling for the kicks and inhaling for the extension—can help regulate pace and enhance control.

Tension In The Shoulders And Neck

Excess shoulder and neck tension is another common mistake in this exercise. 

People often tighten these areas when compensating for limited upper back strength or mobility. This tension can cause discomfort and inhibit smooth spinal extension.

To correct this:

• Keep the shoulders away from the ears, drawing them gently down your back.
• Visualize the arms reaching outward through the fingertips to maintain a sense of length.
• During the head turn, focus on moving the neck with softness and fluidity, imagining the head gliding into place.

Improper Execution Of The Lift

When lifting the upper body, some people rely on a thrusting motion rather than controlled expansion through the chest. This mistake reduces the engagement of upper back muscles and adds unnecessary pressure to the lower back.

How to improve this:

• Think about lifting your chest forward and up with a sense of elongation.
• Keep your arms actively reaching back to extend the chest, and ensure the lift originates from the upper back rather than collapsing into the lower spine.

Rapid Or Ineffective Kicks

Many practitioners treat the double leg kick as a quick tap motion instead of a deliberate contraction of the legs. Rapid, ineffective kicks fail to fully activate the hamstrings and glutes, reducing the muscle engagement intended for the exercise. 

Additionally, quick movements may lead to cramping or create unnecessary momentum.

Correct this by doing the following:

• Make your kicks strong and purposeful, like squeezing a sponge behind your knees.
• Focus on control as you return the legs to the extended position, avoiding momentum-driven movement.

Skipping Breathing Coordination

Skipping proper breathing while performing the double leg kick is a frequent error. 

Holding the breath disrupts the exercise flow and often increases tension, particularly in the shoulders and upper back.

To avoid this:

• Synchronize your breath with the movement.
• Exhale during the double kicks to stabilize the core, and inhale as you extend and lift.
• Having breath control supports good alignment and helps maintain calm, focused control throughout the exercise.

Read more: Mat Pilates vs Reformer Pilates – Which One Should You Choose?

How To Improve Pilates Double Kick Technique?

Improving your double leg kick technique requires practice and addressing the foundational strength, mobility, and control needed for this complex movement.

While there aren’t many direct preparatory moves that replicate the exact mechanics of the double leg kick, several complementary exercises can enhance your ability to perform it with precision.

Additionally, revisiting regressions and practicing intentionally on key elements of the movement can help refine your form.

Use Preparatory Exercises To Build Strength And Control

• Swan Prep or Swan Exercise

The swan focuses on thoracic extension (upper back mobility) and spinal control, both essential components of the double leg kick.

To perform: lie face down, hands under your shoulders, and gently lift your chest while keeping your lower back neutral.

This stretching movement develops the strength and awareness needed for the upper body lift in the double leg kick.

• Single Leg Kick

This movement isolates one side of the body, making it an excellent preparation for double leg work.

Rest on your forearms, maintain a long spine, and perform individual kicks with precision. This movement allows you to build hamstring and glute strength while honing your core stability.

• Prone Hamstring Curls

Focused hamstring work in a prone position can strengthen the muscles involved in the kicking motion.

Face down with hands under your forehead and alternate curling your legs toward the glutes with control. Use a resistance band if you need additional strength work.

• Bridge Variations

Glute bridges and their variations help strengthen your glutes and hamstrings while integrating core engagement and posterior chain control. Adding single-leg bridges can further challenge the muscles used in the kick phase.

Use Regressions To Improve Your Form

Regressions aren’t just for beginners—they can be a valuable tool for any practitioner looking to improve form and refine movement patterns. 

For the double leg kick, consider these regressions and how they can enhance your technique:

• Focus on Only Legs or Upper Body:
  Practice leg kicks while keeping your chest on the mat to engage your hamstrings and glutes without distraction. Conversely, work on the upper body lift with relaxed legs to develop strength and mobility through the thoracic spine and shoulders.
• Hands at Hips:
  Lowering your arms to rest at your hips with palms up rather than clasping them behind your back minimizes shoulder tension. This modification improves posture and alignment while gradually building upper body endurance.
• Pillow Support Under the Torso:
  Placing a pillow beneath your midsection offers additional stability and helps maintain a neutral spine as you practice the whole movement. It reduces strain in the lumbar spine and allows you to focus on precision.

Slow It Down

Pilates is all about control. Slowing down the movement lets you feel each phase of the exercise in detail, ensuring proper alignment and engagement. Practice fewer repetitions with maximum focus.

Use Proper Breathing

Synchronize your breath with your movement. Exhaling during the kicks engages your core while inhaling as you extend maintains length and flow.

Check Alignment Frequently

Pay attention to your head, shoulders, and pelvis alignment throughout the sequence. Use a mirror or seek feedback from an instructor to catch subtle misalignments.

Strengthen Your Core

A strong core is critical for spinal support and precision in the double leg kick. 

Exercises like the Pilates hundreds, planks, and roll-ups can enhance your core engagement and stability (2).

Is A Double Leg Kick An Effective Pilates Exercise?

The double leg kick is undoubtedly one of Pilates’ hallmark movements, offering a dynamic challenge that integrates strength, flexibility, and coordination. 

It exemplifies Pilates principles by requiring mindful control, fluidity, and precision, making it a practical addition to a well-rounded practice (3).

However, its effectiveness depends on the practitioner’s skill level and ability to execute the exercise with proper form.

Targeted Strengthening Of Key Muscle Groups

The double leg kick recruits multiple muscle groups, focusing primarily on the posterior chain. 

Double leg kick pilates muscles worked include the following:

1. Gluteus maximus
2. Hamstrings
3. Spinal extensors

You must deeply engage these muscles during the kicking and lifting motions.

The movement also encourages activation of the rhomboids and lower trapezius, vital muscles for scapular stabilization and posture.

The exercise helps balance muscle strength in regions critical for spinal health and overall functional movement by emphasizing these often-neglected areas.

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Improvement In Spinal Mobility

One of the key elements of the double leg kick is the spinal extension, which counteracts the forward-flexed positions many adopt during daily activities. 

The focused lifting motion gently mobilizes the thoracic spine, promoting better alignment and flexibility in the mid-back. This stretch can help combat stiffness and improve posture when performed correctly and consistently.

However, modifications may be necessary to ensure safety for practitioners with limited mobility or pre-existing spinal conditions.

Developing Core Control And Coordination

While the exercise emphasizes the back-body musculature, its success hinges on deep core engagement. The requirement to stabilize the pelvis while simultaneously coordinating the upper and lower body makes the double leg kick an excellent exercise for developing full-body awareness. Such coordination is a hallmark of Pilates and carries over into daily movements, where stability and fluidity are equally important.

It May Not Be Suitable For All

While effective, the double leg kick is not universally suited to all individuals.

The double leg kick is most effective for practitioners with at least moderate experience in Pilates. Its complexity—requiring strength, stability, and control—may challenge beginners still building foundational skills.

For these individuals, regressions or preparatory exercises, such as single leg kick pilates or swan variations, can bridge the gap while maintaining proper alignment and reducing the risk of strain.

Practitioners with shoulder or neck conditions or pain, limited spinal extension, or lower back sensitivity must approach the exercise with caution or apply modifications to meet their body’s needs.

Additionally, its effectiveness depends on whether an individual executes the exercise with precision, control, and mindful engagement. 

Rushing through repetitions or prioritizing range over alignment may reduce its benefits and increase the risk of injury.

Frequently Asked Questions

• Is double leg kick suitable for knee problems?

You or a trainer can modify the double leg kick to accommodate knee concerns. 

Since the exercise involves bending the knees during the kicking motion, it’s important to proceed cautiously and avoid overloading the joint. 

Reducing the range of motion or practicing regressions, like performing the kicks with less bend in the knees or emphasizing upper body movements, can help make the exercise more accessible.

Check out our guide Pilates Exercises For Weight Loss, to learn about the benefits Pilates offers for health. 

• Is the double leg kick suitable for beginners?

The double leg kick is generally considered an intermediate exercise due to its coordination and strength requirements. However, beginners can start with regressions, such as focusing on just the leg or upper body portion or propping on the elbows for added support. These Pilates double leg kick modifications help build the strength and control to progress safely to the full movement.

• Can the double leg kick help with posture?

Yes, the double leg kick is highly beneficial for posture. The exercise targets the muscles of the upper back, shoulders, and core, which are essential for maintaining an upright posture. Strengthening these areas and promoting spinal extension can counteract the effects of prolonged sitting or slouching.

• How does the double leg kick improve flexibility?

The double leg kick promotes flexibility by gently encouraging spinal extension, improving mid-back mobility. Additionally, the kicking motion stretches the quadriceps while activating the hamstrings, creating balanced flexibility in the lower body. 

Consistent practice can enhance the overall range of motion in these areas.

Explore a detailed Pilates for legs routine in our previous blog to help sculpt your limbs.

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The Bottom Line

The double leg kick is an effective Pilates exercise that enriches a well-rounded practice by targeting key muscle groups, enhancing spinal mobility, and refining coordination. However, you can maximize the exercise’s value when performing it thoughtfully and progressively, with appropriate modifications for individual needs. 

The double leg kick can be a powerful tool to improve strength, alignment, and body awareness across Pilates skill levels.