Single Leg Stretch (bent knee)
- Músculo objetivo
- Gluteus Maximus, Obliques, Quadriceps, Rectus Abdominis
- Equipamiento
- Body weight
- Parte del cuerpo
- Thighs
- Tipo
- Stretching
The single leg stretch (bent knee) is a Pilates-inspired core exercise that targets the rectus abdominis, obliques, gluteus maximus, and quadriceps in a dynamic, alternating leg pattern. Performed lying on your back with your head and shoulders lifted off the floor, it trains spinal flexion and hip stability simultaneously. It is commonly used to build core endurance and improve coordination between the trunk and lower body.
Cómo hacer el Single Leg Stretch (bent knee)
- 1Lie on your back with your knees bent and your feet flat on the floor.
- 2Engage your core and curl your head and shoulders off the floor so your chin is lightly tucked toward your chest.
- 3Draw your right knee in toward your chest and place your right hand on your right ankle and your left hand on your right knee.
- 4Extend your left leg out at roughly a 45-degree angle from the floor, keeping it straight and the foot flexed.
- 5Hold the curled position and switch legs in a controlled, alternating motion — draw your left knee in while extending your right leg out.
- 6Place your left hand on your left ankle and your right hand on your left knee as you pull the knee in.
- 7Continue alternating legs with a steady rhythm, keeping your lower back pressed into the floor and your shoulders lifted throughout.
- 8Complete the prescribed number of repetitions on each side, then lower your head and feet back to the floor to finish.
Consejos de técnica
- Keep your lower back pressed firmly into the floor throughout the movement to protect your lumbar spine and ensure your abs are doing the work.
- Maintain a consistent lift in your head and shoulders — let the curl come from your upper abs, not from straining your neck.
- The higher your extended leg is from the floor, the easier the exercise; lower it toward the floor to increase the demand on your core.
- Move your legs at a smooth, deliberate pace rather than kicking — control is more important than speed.
- Breathe out as you pull each knee in and breathe in as you extend it away.
Errores comunes
- Letting the lower back arch off the floor, which transfers load away from the core and stresses the lumbar spine.
- Pulling on the knee with excessive force, which can place unnecessary strain on the knee joint — use a light guiding touch instead.
- Dropping the head and shoulders back down between reps, which reduces time under tension for the abdominals.
- Rushing through the alternating pattern, which sacrifices control and reduces core engagement.
- Pointing the toes on the extended leg, which shortens the quadriceps — keep the foot flexed to maintain full leg engagement.
Preguntas frecuentes
What muscles does the single leg stretch (bent knee) work?
It primarily works the rectus abdominis and obliques to maintain the spinal flexion and resist rotation, while the gluteus maximus and quadriceps are engaged on the working legs as they extend and draw in alternately.
How is this different from the standard single leg stretch?
In the bent-knee variation the knee remains bent as it draws toward the chest, making it slightly less demanding on the hip flexors and lower abdominals than the version where the extended leg drops lower and closer to the floor. It is a good starting point if you are building core strength.
How many reps should I do?
For core endurance, 8–12 repetitions per side is a common starting range. As your control improves you can increase to 15–20 per side or slow the tempo to add difficulty without changing the rep count.
Can I do this exercise if I have lower back pain?
Keep your lower back pressed into the floor and raise your extended leg higher if you feel any discomfort. If back pain persists, consult a healthcare or physiotherapy professional before continuing.
