Mat Exercise - Single Leg Stretch

Updated: Mar 8, 2020

This is the first in the Pilates 5 abs series.  The next five exercises in the mat repertoire are great to do simultaneously everyday especially if you are limited on time in your workouts or just want to get in an abs workout.

Repetitions: 5 sets

Pull Knee in with the Powerhouse


  • Lie back in the center of your mat

  • Bend both knees into the Powerhouse

Switch Through the Powerhouse


  • Lift the head, neck and shoulders off the mat

  • Place both hands on the middle of one shin

  • Lengthen the opposite leg to a 45 degree angle

  • Use your Powerhouse to switch the legs


After the last rep, pull both knees into the Powerhouse and lower the head, neck and shoulders.

LOVA Tips:  

If you have neck issues, keep your head, neck and shoulders on the mat and extend the leg to the ceiling. Issues with your knees? Hold behind the knee so the pulling in action is assisted by the back of the thigh. Lastly for hip issues work the legs in a table top position. This is when the knee and hips are flexed only to a 90 degree angle. If you have a hip or knee replacement, please work a certified instructor until you are comfortable performing the exercises on your own.

Click here for the next exercise in the Mat repertoire – Double Leg Stretch Previous exercise – Rolling Like a Ball

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