How to Do the Single Leg Kick Exercise in Pilates

The single-leg kick in beginner Pilates requires you to begin from your tummy, which is an unusual position for a Pilates exercise. You can add this exercise into your routine and use it for a little variety and to help tighten up your glutes.

Difficulty: Moderate

Instructions

1. Lie face down with your hands at your side. You palms should be facing up. Tighten your glute muscles and slightly arch your back. You should feel a little pull, or contraction, in your back before you begin this exercise. This feeling allows you to work out your back muscles.

2. Point your toes toward the wall opposite your head. Then lift your right leg, keeping your toes pointed. You'll feel a slight movement in your glute muscles.

3. Keep your back slightly arched so that you can feel a bit of strain. This exercise works on the glute and lower back muscles. Make sure that those places are where you feel the exercise working.

4. Pump your leg once. Then flatten your foot so that the bottom of it is facing the ceiling. Pump your leg again. Point the toes again and pump once more. Then return your leg to the original position.

5. Repeat this exercise with the left leg. Do as many repititions as you'd like. Each time, increase the intensity of the kick. A stronger kick will work your back more.

Tips & Warnings

• Hold your neck in a comfortable position during this exercise. You may want to look straight or turn to one side.
• This exercise looks deceptively simple, but it can strain your lower back if you do not hold the proper form while you are completing it.
• As with all Pilates exercises, do not overdo it. The purpose is not building muscles. Instead, focus on the flexibility and strength you should be developing through the core of your body.

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