Troy Hurst holds a Doctorate in Physical Therapy from Carroll University. He is a physical therapist specializing in both athletic and vestibular rehabilitation with an emphasis on performance running.
The double leg stretch is a foundational Pilates exercise that can help improve core strength, flexibility, and coordination. It’s one of the most effective movements for building core endurance while promoting mind-body connection. Whether you’re a beginner exploring wall Pilates or an advanced practitioner who is looking to refine your technique, the double leg stretch is a powerful addition to any Pilates routine.
You will usually perform the double leg stretch in the supine position (lying on your back), but there are some variations you can try to modify the difficulty if necessary (1).
The beginner double leg stretch is identical to the traditional version, but you extend your arms and legs straight up instead of at an angle. This requires less core strength and control than the traditional variation.
The wall double leg stretch is almost the same as a traditional double leg stretch. However, with this alternative, you stretch your legs so they touch a wall, which allows you to tighten your legs and buttocks to help tone those muscles.
Adding a resistance band around your feet while you perform the traditional double leg stretch can help add extra core and hip activation.
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To effectively stretch both legs, focus on controlled movements that target the leg muscles, such as the hamstrings and quads. It’s also important to focus on your breathing to ensure the muscles get enough oxygen to function effectively (2).
Seated Forward Bend
Standing Double Leg Stretch
Read more: Can You Lose Weight With Wall Pilates?
The double leg stretch in Pilates is a classic core-strengthening move that involves extending both arms and legs outward while keeping your abdominal muscles engaged (3).
Primary Muscles
Secondary Muscles
Stabilizers
The purpose of the double leg stretch is to strengthen your abs for enhanced core strength. It encourages proper spine alignment and stretches the hip flexors to improve mobility. It also trains the body to focus on controlled movements over time, which can reduce fatigue (4).
Performing this movement can improve postural control and core stability, both of which may play a role in reducing back pain for some individuals. It will also make it easier for you to carry groceries and stand for long periods and give you better coordination when running, riding a bike, and engaging in sport-related activities (5).
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Read more: This Dynamic Pilates Leg Workout Will Strengthen Your Lower Body
Post-workout stretching helps with muscle recovery, flexibility, and relaxation (6).
Clasp your hands behind your back, lift your arms slightly, and open your chest.
Pull one arm across your chest and hold for 15-30 seconds per side.
Reach one arm overhead, bend your elbow, and pull gently.
Pull one foot toward your glutes to stretch your quads.
From a lunge position, push your hips forward to stretch the hip flexors.
A double leg extension is a movement where both legs extend outward from the bod in Pilates or leg strength exercises. The double leg stretch is a controlled version that engages the core and hip flexors (7). Many people consider classical Pilates to be the most difficult due to its strict technique and high-intensity exercises. Reformer Pilates can also be challenging, particularly with advanced resistance-based movements (8). Pilates may lead to improved muscle definition in the legs, arms, trunk, and core when proper training principles are applied. For example, performing exercises such as the double leg stretch helps sculpt leaner, more defined legs over time (9). Any form of exercise, including Pilates, can contribute to fat loss by increasing caloric expenditure to help achieve the necessary caloric deficit for weight loss. That being said, proper nutrition is essential for long-term results. It’s important to note that spot-reduction of fat isn’t supported by scientific research. In other words, there’s not sufficient evidence that shows you can target the excess adipose tissue in an area of your body by performing certain exercises or movements that engage the muscles that lie beneath it. Fat reduction occurs when you consistently achieve a caloric deficit (expending more calories than you consume). Body fat percentage will decrease in a relatively even distribution throughout the body, although the exact distribution of fat loss is dependent on variables such as your body type and genetics.Frequently Asked Questions
What is a double leg extension?
What is the hardest type of Pilates?
Can Pilates change your leg shape?
Does Pilates slim your thighs?
The double leg stretch is more than just a core-strengthening exercise – it’s a full-body movement that enhances flexibility, coordination, and control. By consistently practicing it, you can improve your posture, reduce back pain, and strengthen the core muscles that are essential for everyday activities.
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