Exercise
Double Leg Stretch
BeginnerAbdominal series exercise that challenges trunk control as both arms and legs reach away and return.
Setup instructions
Begin in chest lift with knees in tabletop and hands on the outside of the shins. Keep the pelvis anchored and the shoulders away from the ears. Choose a reach distance that lets you return without losing abdominal support.
Breathing cues
Inhale to reach long. Exhale to circle in and gather.
Movement steps
- 1Inhale to reach the arms overhead and extend both legs to about 45 degrees.
- 2Exhale to circle the arms wide and draw the knees back in toward the chest.
- 3Keep the trunk quiet as the limbs move.
- 4Repeat with controlled tempo and even breath.
Common mistakes
Arching the lower back on the reach; lifting the shoulders aggressively; snapping the legs down; losing the rounded chest-lift shape.
Safety notes
Reduce leg reach or keep one foot on the mat if the low back arches. Stop if neck or abdominal strain becomes sharp.
Connections
Related exercises
FAQs
Is Double Leg Stretch beginner-friendly?
Double Leg Stretch can be beginner-friendly when the reach distance is small and the chest-lift shape stays supported.
What muscles does Double Leg Stretch work?
Double Leg Stretch emphasises the abdominals for trunk control, with hip flexors helping manage the leg reach.
What is Double Leg Stretch good for?
It is useful for building coordinated reach-and-return control and preparing for more demanding abdominal series work.
Why does my lower back arch on the reach?
The reach is usually too far for current control. Shorten the leg extension and focus on gathering the abdominals on the return.