Single-Leg Stretch
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A supine core-stability exercise: head/shoulders curled up, one knee drawn in while the other leg extends, alternating with control.
Detail
Lie supine and curl the head and shoulders into upper-spinal flexion. Draw one knee toward the chest (hands on the shin) while the other leg extends out at a height the lower back can keep anchored. Switch legs in a controlled, coordinated rhythm, exhaling as a knee draws in. The trunk stays still and braced throughout — the legs move, the powerhouse holds.
Trains anti-rotation/anti-extension core stability and coordination — the limb movement challenges a still trunk (Pilates — The "Powerhouse" (Core Focus)). Keep the lower back anchored (raise the extending leg higher if it lifts off) and the neck long (Spine Positioning — "S" Shape, Never "C"). Part of the classical "stomach series" with Double-Leg Stretch and Criss-Cross.
Key facts
- One knee in, opposite leg extended; alternate with control.
- Trunk stays still; the powerhouse stabilizes against moving limbs.
- Anchor the lumbar spine; raise the extending leg if the back lifts.
Connections
- Double-Leg Stretch / Criss-Cross — same series.
- Pilates — The "Powerhouse" (Core Focus) — trunk stabilization.
- Abdominals (Midsection) — primary movers/stabilizers.
- Spine Positioning — "S" Shape, Never "C" — keep the lumbar anchored.
Sources
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Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.