How to Do Single Bent Leg Stretch in Pilates

by Faith Watson

Overview

Joseph Pilates originally illustrated how to do the Single Bent Leg Stretch exercise in his 1945 book, "Return to Life through Contrology." The Pilates method of body conditioning has been further developed over the years, but the basic approach to the Single Bent Leg Stretch, also called the One Leg Stretch, remains the same. This exercise targets the abdominals and stretches the thighs and back. It is suitable for students at the beginning level but is still included in advanced Pilates classes.

Step 1

Lie on your back on your mat with your arms at your side and your legs in the air with your knees bent at 90 degrees.
Step 2

Pull in the right knee toward your chest by holding the outside of your calf with your right hand and the inside of your right thigh with your left hand. Extend the left leg out to a long angle of about 45 degrees above hip level.
Step 3

Inhale deeply while you curl up your head, neck and shoulders from the floor. Look below your navel while keeping the rest of your spine pressed into the floor. Exhale fully and settle into your stomach and spine.
Step 4

Inhale deeply and switch the legs, bringing the left knee in toward your chest with your arms gently wrapping to pull it in, and the right leg extending out on an angle above hip level. Exhale fully.
Step 5

Repeat the leg switching pattern a total of five to eight times, counting the right then the left side together as one repetition.

3
Pilates or yoga mat
Pilates or yoga mat
Remain as still as possible in the upper body, keeping the abdominal muscles pulling inward and down toward the spine. If your low back is arching off the mat, raise your straight leg higher up to the ceiling. A certified Pilates teacher is qualified to teach you how to correctly perform a Single Bent Leg Stretch in Pilates.
Remain as still as possible in the upper body, keeping the abdominal muscles pulling inward and down toward the spine.
If your low back is arching off the mat, raise your straight leg higher up to the ceiling.
A certified Pilates teacher is qualified to teach you how to correctly perform a Single Bent Leg Stretch in Pilates.
Check with your doctor before beginning any new exercise program. If your neck hurts during this exercise, lay your head down flat for a moment before bringing it back up again by curving up through the upper abdominals and back. If it still hurts, discontinue the exercise.
Check with your doctor before beginning any new exercise program.
If your neck hurts during this exercise, lay your head down flat for a moment before bringing it back up again by curving up through the upper abdominals and back. If it still hurts, discontinue the exercise.