Double-Leg Stretch
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A supine core exercise reaching both arms and both legs away simultaneously, then circling them back, while the trunk stays curled and braced.
Detail
Lie supine and curl the head/shoulders up, knees drawn in, hands on the shins. Inhale and extend both arms overhead and both legs out to a low diagonal (only as low as the lower back stays anchored) — the body lengthens into a long, braced line. Exhale, circle the arms around and draw the knees back in. The trunk maintains its curl and stability throughout.
A progression of the single-leg stretch with a larger lever and greater anti-extension demand on the powerhouse (Pilates — The "Powerhouse" (Core Focus)). Keep the lumbar anchored by raising the leg angle and avoid letting the back arch as the limbs extend (Spine Positioning — "S" Shape, Never "C"). Support the head if the neck fatigues.
Key facts
- Extend both arms + both legs, then circle back in.
- Larger lever = greater anti-extension core demand than single-leg.
- Keep the leg angle high enough to anchor the lumbar spine.
Connections
- Single-Leg Stretch — easier counterpart.
- The Hundred — same braced-curl position.
- Pilates — The "Powerhouse" (Core Focus) — anti-extension stability.
- Spine Positioning — "S" Shape, Never "C" — avoid lumbar arching.
Sources
Keep this lesson, or ask how it applies to you.
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.