Exercise guide
Single Straight Leg Stretch
- Intermediate
- Isolation
- Timed hold
- Lower legs
This Pilates-based core exercise targets the rectus abdominis and obliques while simultaneously stretching the hamstrings and strengthening the hip flexors. It improves dynamic core stability and lower body flexibility through controlled, alternating leg movements.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back on a mat with both legs extended straight toward the ceiling.
- Lift your head, neck, and shoulders off the mat, curling into a 'C-curve' position.
- Reach both hands up to grasp your right calf or ankle, drawing the leg toward your face.
- Lower your left leg toward the floor until it hovers at a 45-degree angle or lower.
How to do it
- Inhale and gently pulse the right leg toward your chest twice using your arms to deepen the hamstring stretch.
- Exhale sharply as you quickly switch legs, bringing the left leg up and lowering the right leg to a hover.
- Grasp the left calf and perform two pulses while keeping your upper body lifted and stable.
- Continue alternating sides in a rhythmic, scissor-like motion at a steady, controlled tempo.
Form checklist
- Keep your legs as straight as possible by engaging your quadriceps.
- Ensure your lower back remains pressed firmly into the mat throughout the movement.
- Keep your shoulder blades lifted off the floor to maintain constant tension in the upper abs.
- Avoid pulling on your knees; grasp the calf, ankle, or thigh instead.
- Keep your gaze toward your belly button to protect your neck.
Pro tips
- Focus on the 'up-up' pulse to maximize the stretch in the hamstrings while the core remains under isometric tension.
- Imagine reaching your toes toward the opposite wall to create length in the hip flexors and engage the calves.
- Use the sharp exhale during the leg switch to deeply contract the transverse abdominis.
Make it harder
- Lower the hovering leg closer to the floor (just an inch above the mat) to increase the lever length and core demand.
- Perform the scissor movement with your hands placed behind your head, removing the assistance of the arms.
Frequently asked
- What muscles does the single straight leg stretch work?
- The single straight leg stretch primarily targets the abs, calves, hamstrings, and obliques, and also works the quadriceps as secondary muscles.
- What equipment do you need for the single straight leg stretch?
- The single straight leg stretch requires no equipment — just your body weight.
- Is the single straight leg stretch good for beginners?
- The single straight leg stretch is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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