Exercise
Single Straight Leg Stretch
IntermediateScissors-style mat exercise that combines hamstring length with sustained abdominal control.
Setup instructions
Lie supine with both legs reaching toward the ceiling. Lift the head and shoulders to chest lift and place hands behind one thigh or calf. Keep the low back long and the pelvis steady before pulsing the legs.
Breathing cues
Inhale for the double pulse. Exhale to switch legs.
Movement steps
- 1Inhale as the top leg draws slightly closer with a double pulse.
- 2Exhale to switch legs in a smooth scissor action, keeping both legs straight.
- 3Maintain trunk stability and avoid rocking the pelvis.
- 4Continue alternating sides with even rhythm.
Common mistakes
Bending the moving knee; pulling aggressively on the neck; letting the lower leg lift too high; collapsing the chest.
Safety notes
Bend the lower knee slightly if hamstring tension pulls the pelvis. Keep the head down if neck strain appears.
Connections
Related exercises
FAQs
Is Single Straight Leg Stretch beginner-friendly?
It is usually taught at intermediate level because straight-leg scissor work needs stronger abdominal and hamstring control.
What muscles does Single Straight Leg Stretch work?
It mainly works the deep abdominals, with hamstrings and hip flexors supporting the straight-leg scissor pattern.
What is Single Straight Leg Stretch good for?
It helps develop hamstring awareness, hip flexor control, and sustained trunk support in the abdominal series.
What is the difference between Single Straight Leg Stretch and Scissors?
They are closely related classical names for the same scissor-style abdominal series pattern. Programming order may vary by school.