Double Leg Kick

What is a Double Leg Kick?

The Double Leg Kick is an intermediate exercise in Pilates that focuses on back extension, leg extension strengthening and scapular stabilization. Although the legs and spine extend in the movement, the entire body is engaged.

How do you do a Double Leg Kick?

  • Step 1

    Lying on your stomach, straighten your legs and squeeze them together. Interlock your fingers behind your back with your arms relaxed and your face resting on one cheek.

  • Step 2

    Exhale and bend both legs, pulsing your feet toward your buttocks for three pulses.

  • Step 3

    Inhale and lift your upper back, bringing your head to the center, while straightening your arms and legs behind you. Lower your body, rest your face on the opposite cheek, then repeat on other side.

How do you modify a Double Leg Kick?

  • Double Leg Kick for Prenatal

  • Double Leg Kick for Beginners

  • Advanced Double Leg Kick

  • Double Leg Kick for Weak Shoulders

What are the benefits of a Double Leg Kick?

  • Full-body Strength

  • Leg Strength

  • Glute Strength

Expert opinion

Double leg kick is an original Joseph Pilates exercise that focuses on strengthening and lengthening the body.

It strengthens the whole posterior side of the body, stabilizes the scapular, and focuses on hamstring control. The focus should be on elongating the body rather than lifting yourself off the mat.

Sayshie Poynton,Rafters Mind Body Air in Perth

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