Exercise guide · Pilates

Pilates Double Leg Kick

Double Leg Kick is a prone Pilates exercise for the back, glutes, and hamstrings. Lying face down, you pulse both heels toward your glutes, then extend the legs and lift your chest briefly—a two-part rhythm on each rep.

Targets: Lower back
Equipment: Mat (Pilates)
Type: Isolation

Step by step

How to do the Pilates Double Leg Kick

Lie face down on a mat with your head turned to one side. Clasp your hands behind your lower back, elbows bent.
Keep legs together and hips pressed into the mat. Draw abs in to protect your lower back.
Bend both knees and kick heels toward your glutes for three quick pulses, keeping thighs on the mat.
On the third pulse, extend both legs straight behind you while lifting your chest and shoulders off the mat.
Lower back down, turn your head to the other side, and repeat the sequence.

Form cues

Thighs stay on the mat during the kick
Heels drive toward glutes, knees stay close
Lift chest from upper back, not neck crunch
Hips heavy on the mat throughout

Common mistakes

Lifting hips off the mat during the kick
Kicking too high and compressing the lower back
Jerking the neck to lift the chest
Separating the knees during the pulse

Muscles worked

Primary

Lower back

Secondary

Glutes and Hamstrings

Safety: Keep the range small if your lower back feels pressure. Skip or modify if lying face down aggravates your back or neck.

Alternatives

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