Single Straight Leg Stretch

The Single Straight Leg Stretch , also known as "Scissors" in Pilates, is an excellent exercise for strengthening the core muscles and improving hamstring flexibility . The exercise targets the abdominal and back muscles and contributes to better body control and stability. By extending one leg while the other is in motion, this exercise also benefits the hip flexors and improves coordination.

Correct execution

How to perform the Single Straight Leg Stretch correctly:

  1. Lie flat on your back with your legs straight up towards the ceiling.
  2. Lift your head and shoulders slightly off the floor as you pull one leg toward you and extend the other leg down toward the floor at a 45-degree angle.
  3. Keep the ankle or calf of the leg that is pulled towards the body and stretch the hamstring without jerking.
  4. Switch legs and repeat the movement, alternating between them in one fluid motion.
  5. Keep your upper body stable and avoid your lower back lifting off the mat.

Common mistakes

To ensure correct technique, avoid these mistakes:

  • Lower back lift: Keep your lower back pressed against the floor to effectively engage your core.
  • For fast movement: Perform the movement slowly and controlled for maximum activation of the muscles.
  • Tense shoulders: Keep your shoulders relaxed and avoid pulling them up towards your ears.

Video Demonstrations

Watch these videos for proper technique for the Single Straight Leg Stretch :

Modifications and variants

Adapt the exercise to your level:

  • Beginners: Keep your head and shoulders on the mat if it's too challenging to keep them lifted.
  • Advanced: Try to lower the extended leg closer to the floor without losing control of the lower back.

Number of repetitions and sets

Perform the Single Straight Leg Stretch for 2-3 sets of 8-12 repetitions on each leg, increasing the number of repetitions as you get stronger.

Breathing technique

Breathe in when you switch legs, and breathe out when you pull the leg towards you. This contributes to better stability and control throughout the exercise.

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