Exercise
Double Straight Leg Stretch
IntermediateLower-and-lift mat exercise that trains lower abdominal control with both legs lowering together.
Setup instructions
Lie on your back with legs together reaching toward the ceiling and hands behind the head. Lift to chest lift with a long neck and broad shoulders. Start with a small lowering range that keeps the low back connected.
Breathing cues
Inhale to lower. Exhale to lift.
Movement steps
- 1Inhale to lower both straight legs toward the mat without arching the spine.
- 2Exhale to lift the legs back to the start position with control.
- 3Keep the trunk quiet and the legs together throughout.
- 4Repeat only as long as abdominal support stays clear.
Common mistakes
Lowering the legs too far too soon; arching the lower back; pulling on the neck; separating the legs.
Safety notes
Reduce range, bend the knees slightly, or keep the head down if strain appears. Stop for sharp low-back or neck discomfort.
Connections
Related exercises
FAQs
Is Double Straight Leg Stretch beginner-friendly?
It is generally intermediate. Master bent-knee abdominal work and smaller lowering ranges before full straight-leg lowering.
What muscles does Double Straight Leg Stretch work?
Double Straight Leg Stretch primarily challenges the lower abdominals and deep core, with hip flexors assisting the leg pathway.
What is Double Straight Leg Stretch good for?
It is good for building lower abdominal control, pelvic stability, and disciplined breath during leg lowering.
How far should I lower my legs?
Lower only to the point where you can lift back up without the low back arching. Small range builds better control than depth.