Pilates Movement Monday: Single Leg Kick

Single Leg Kick challenges trunk stability, highlighting core control while maintaining spine length in extension.

Today for Movement Monday, I want to take a moment to look at one of the traditional Pilates matwork exercises, the Single Leg Kick. It is a movement that comes from the original repertoire and, whether you teach it or not, it remains an important part of our Pilates heritage and the Pilates method itself.

The Single Leg Kick places you in a prone position, lifted up onto the elbows, supporting the upper body. One leg reaches behind and then pulls in, with the foot flexing and pointing before lengthening out again. It sounds quite simple when described like that, but when you break it down, it is clear that this is what I would call a high stress movement, particularly for the lumbar spine.

The challenge lies in maintaining length through the spine while performing the leg action. The body is already in a lengthened extension position, so it is not about holding a neutral spine. Instead, the aim is to work strongly through the core, almost pushing the pubic bone down into the mat to help stabilise the pelvis and prevent excessive compression in the lower back.

Personally, I have always found the Single Leg Kick a difficult movement to perform. It demands a lot from the body, not only in strength but in awareness. If the pelvis lifts slightly and you adjust the position to bring the body closer to a neutral alignment, you can still challenge trunk stability with the leg movement without placing as much stress on the lumbar spine. This slight adaptation can make the exercise more accessible to clients who may not yet have the strength or control to maintain that lifted extension comfortably.

Another consideration is that the Double Leg Kick, where the body remains down on the mat, can sometimes be a better choice. It still provides a powerful focus on back extension and posterior chain activation but without the same level of stress on the lumbar area.

Whether you regularly teach the Single Leg Kick or prefer to adapt or replace it, it is important to recognise its place within the method. It serves as a useful reminder that not every original movement is suitable for every body, but with understanding and thoughtful teaching, we can keep the spirit of these exercises alive while respecting the needs of our clients.

As always with Pilates, it comes back to balance, control, and making choices that honour the body in front of us.