Exercise
Single leg stretch on the mat with a resistance band for arm connection and abdominal series control.
Setup instructions
Lie supine on the mat with knees bent and feet flat. Hold a resistance band between the hands at shoulder width with light tension. Curl the head and shoulders off the mat with the gaze toward the knees. Draw one knee toward the chest with both hands on the shin.
Breathing cues
Exhale to switch. Inhale between switches.
Movement steps
- 1Inhale to prepare in the start position.
- 2Exhale to switch legs, drawing the opposite knee in while extending the first leg against steady band tension in the hands.
- 3Keep the trunk stable and the low back supported on the mat.
- 4Inhale briefly between switches.
- 5Continue alternating with smooth, controlled tempo.
Common mistakes
Pulling the band apart so hard the shoulders hike; letting the extended leg drop lower than control allows; rocking the pelvis when switching; pulling the knee with neck tension; holding the breath.
Safety notes
Keep the leg extension range modest and the band tension light. Stop if sharp neck, back, or hip discomfort appears.
Connections
Muscles worked
Goals supported
Equipment needed
Related exercises
FAQs
Is Resistance Band Single Leg Stretch suitable for beginners?
Yes. Holding the band at shoulder width connects the arms to the abdominals during leg switches. Keep the extended leg range modest.
What muscles does Resistance Band Single Leg Stretch work?
The deep abdominals stabilise the trunk while the hip flexors draw each knee in and the shoulders maintain steady band tension.
What is Resistance Band Single Leg Stretch good for?
It builds accessible abdominal series control before mat single leg stretch and reformer abdominal work.
How is Resistance Band Single Leg Stretch different from Resistance Band Hundred Prep?
Single leg stretch alternates one bent knee with one extended leg, while hundred prep holds tabletop and pumps the arms in a breathing pattern.
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