Pilates · Beginner
Single leg kick
Also called Prone leg kick
The single leg kick is a pilates mat exercise done on your belly, propped on your forearms, as you kick one heel toward your seat and then the other. It works the backs of the legs and the back muscles while stretching the fronts of the thighs. The challenge is keeping your chest lifted and your hips still as the legs move.
How to do Single leg kick
- 1Lie on your belly with your legs long and together, and prop yourself up on your forearms with your elbows under your shoulders.
- 2Make loose fists or place your palms flat, and press your forearms into the mat to lift your chest.
- 3Draw your belly in and up away from the mat, and press your hips gently down.
- 4Bend your right knee and kick your heel toward your seat twice in a quick double pulse.
- 5Lower your right leg long as you bend your left knee and kick it twice.
- 6Keep switching legs at a steady rhythm for eight to ten kicks on each side.
- 7To finish, lower your chest and rest in child's pose.
Common mistakes and how to fix them
The chest sinks and the shoulders hunch.
Press your forearms down and draw your shoulder blades away from your ears to lift your chest again.
The lower back pinches as you lift.
Draw your belly in, lengthen your tailbone toward your heels, and lower your chest a little.
The hips rock side to side with each kick.
Slow the kicks down and press both hip bones evenly into the mat.
The knees drift apart as the legs bend.
Keep your inner thighs close together and kick straight back toward your seat.
Modifications
- Rest your forehead on your stacked hands and kick without lifting your chest.
- Place a folded blanket under your hips for comfort.
- Use a single slow kick on each side instead of the double pulse.
- Keep the kicks small if the stretch in the fronts of your thighs feels strong.
Benefits
- Strengthens the hamstrings and glutes.
- Builds endurance in the back muscles.
- Stretches the fronts of the thighs.
- Balances the forward bending work in a mat session.
Breath
Inhale as you kick one leg twice and exhale as you kick the other leg twice. Keep the rhythm steady and never hold your breath.
Take care
Take care with lower back, knee, or shoulder injuries, and lower your chest if your back feels pinched. Skip it if lying on your belly is uncomfortable, such as later in pregnancy, and stop if you feel sharp pain.
Single leg kick questions
What does the single leg kick work in pilates?
It mainly works the hamstrings, glutes, and back muscles, while stretching the fronts of the thighs. Your abdominals help keep your lower back supported.
Should my feet be pointed or flexed in the single leg kick?
Teachers cue it in different ways. Some point the foot, and some flex on the first pulse and point on the second. Choose one and focus on keeping your hips still.
What if my lower back pinches during the single leg kick?
Lower your chest, draw your belly up from the mat, and lengthen your tailbone toward your heels. If it still pinches, rest your forehead on your hands or skip the exercise.
