Pilates Movement Monday: Exploring the Double Leg Kick

Pilates Double Leg Kick shown in extension phase, activating back, glutes, and shoulder muscles.

The Double Leg Kick is one of those deceptively challenging movements in the Pilates matwork repertoire. It may appear simple at first glance, but when done with attention to detail and control, it becomes a powerful exercise for strengthening the posterior chain, improving spinal extension, and opening the chest.

In a world where so many people spend their days hunched over desks and devices, the Double Leg Kick is a much-needed reminder to lift, lengthen, and open the front body while activating the muscles of the back.

The Purpose of the Movement

The Double Leg Kick targets several key areas:

• Strengthens the glutes, hamstrings, and back extensors

• Encourages spinal mobility through extension

• Improves posture by opening the chest and shoulders

• Trains breath control and rhythm

It also brings awareness to the often neglected back of the body. Many clients are unaware of how weak these muscles can become without regular, targeted movement.

Teaching Tips for Pilates Teachers

1. Preparation Matters: Begin by reminding your clients of the purpose of the movement. A well-set intention can turn this from just another exercise into a moment of focused awareness.

2. Quality Over Quantity: It is better to do fewer repetitions with proper alignment and breath control than to rush through. Cue the lift coming from the upper back and not just the neck.

3. Leg Kick Rhythm: The rhythm of the double kick is important—kick kick lengthen. Make sure the movement stays controlled and that the knees remain together.

4. Watch for Tension: Clients often overuse their neck or hold their breath. Encourage them to soften the shoulders and use the breath to guide the flow.

5. Variations for All Levels: If spinal extension is difficult, allow clients to keep the upper body lower or even rest the head on the mat while still focusing on the leg movement.

Breath and Precision

Use the exhale for the double leg kick and inhale to lengthen the body into extension. This helps clients feel the length and energy of the movement rather than gripping and forcing.

This movement also invites a sense of elegance. It is part of the classical mat sequence but has a contemporary relevance, especially for clients who need to counteract daily forward-flexed posture.

Final Thoughts

The Double Leg Kick is a perfect addition to any class where you want to bring balance to a session heavy in flexion or seated work. It also serves as a great reminder to your clients that strong backs are just as important as strong cores.

As Pilates teachers, we are always encouraging movement with purpose. This Movement Monday, take the time to refine the Double Leg Kick in your sessions. Focus on breath, alignment, and connection—and watch how a small movement can lead to big changes.