Band Single Leg Stretch
Intermediate (4/10)Pilates Band
Position: SupineEnergy: 5/10~60s
Cueing
Head up, band around one foot; alternate extending legs against resistance; exhale to switch.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Rectus AbdominisExternal ObliquesInternal ObliquesTransverse Abdominis
Secondary Muscles
IliopsoasQuadricepsAdductorsTibialis AnteriorGluteus MaximusGluteus MediusHamstringsGastrocnemius
Regressions
Head down; legs higher (90 degrees); loose band.
Progressions
Lower legs (45 degrees); faster rhythm; hold extension for 2 seconds.
Common Errors
Lower back arching; neck strain; loose band tension.
Contraindications
- Lumbar Disc Hernia
