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Lying Double Leg Kick

Step by step instructions, muscle activation and variants for the Lying Double Leg Kick.

EasyGlutesHamstrings

About this exercise

The lying double leg kick is a classic Pilates exercise performed face down on the floor. It simultaneously strengthens the hamstrings and glutes while opening the chest and upper back through a controlled back-extension component.

How to Perform

  • Lie face down on a mat, hands clasped behind your lower back, elbows resting on the floor
  • Rest one cheek on the mat and engage your core to keep your hips pressed down
  • Inhale, then bend both knees and pulse your heels toward your glutes twice in quick succession
  • Exhale, extend both legs back straight while lifting your chest off the floor
  • Simultaneously pull your clasped hands toward your feet, squeezing your shoulder blades together
  • Hold the extended position for a moment, then lower your chest and return to the start
  • Turn your head to the other cheek and repeat

Muscle Activation

Primary
GlutesHamstrings
Secondary
CoreLower back

About the Lying Double Leg Kick

The Lying Double Leg Kick is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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