Single Leg Kick: A Complete Guide
Quick Intro
Single Leg Kick is a mat Pilates exercise performed lying face down, propped up on the forearms with the elbows under the shoulders and the chest lifted, kicking one heel toward the glute in two sharp pulses before switching legs. The upper body and pelvis stay completely still throughout, so the movement comes from the hamstrings.
Equipment Needed
No equipment is required. A Yoga Mat is optional, mainly for cushioning the forearms and hips on a hard floor.
Why It Matters
Kicking the heel in fast double pulses works the hamstrings while the upper body and pelvis hold still against the alternating movement. A muscle at the back of the thigh (hamstrings, biceps femoris) drives the kick, and one of the quadriceps muscles at the front of the thigh (quadriceps, rectus femoris) controls the release between pulses. The largest glute muscle (gluteus maximus) helps stabilize the hips, and the lower back muscles (erector spinae) keep the propped-up chest position steady throughout.
When to Do It
Single Leg Kick works well in the prone portion of a Pilates mat session, usually placed alongside other back-extension exercises worked from the same face-down position. Training it two to four times a week gives the hamstring pattern enough repetition to sharpen.
Anyone with a current lower back or knee issue should get individual guidance before adding this exercise, since holding the propped-up position while kicking places demand on both.
Getting Ready
Lying prone and gently pressing up onto the forearms for a few breaths previews the propped position before the kicking begins. A few slow, single test kicks on each leg check how the hamstring and lower back feel that day.
Step-by-Step Instructions
1. The setup. Lie face down, propped up on the forearms, elbows under the shoulders, chest lifted.
2. The brace. Confirm the pelvis and upper body feel still and level before the first kick.
3. The double pulse. Kick one heel toward the glute in two sharp pulses, inhaling through the movement.
4. The switch. Release the leg back down and switch to the other side on the exhale, keeping the pelvis from rocking.
How Many, How Often
Single Leg Kick is dosed by reps, with each double-pulse kick on one leg counting as one.
| Level | Where you’re at | What to do |
|---|---|---|
| Beginner | New to holding the propped position while kicking | 2 sets of 6 to 8 reps per side, keeping the kick modest |
| Intermediate | The pelvis stays still through a fuller kick | 2 to 3 sets of 8 to 10 reps per side |
| Advanced | Comfortable with a full kick and a rock-steady pelvis | 3 sets of 10 to 12 reps per side |
Keeping the pelvis and upper body still matters more here than how close the heel gets to the glute, since a pelvis that rocks side to side as the legs alternate is the clearest sign the kick has outrun what the trunk can currently stabilize.
Modifications and Variations
As an easier version, Single Leg Kick — Flat is done lying flat on the stomach with the forehead resting on stacked hands instead of propped up on the forearms, removing the upper-body lift so the hamstring kick can be practiced on its own.
As a harder version, Single Leg Kick — Slow Pulse replaces the standard quick double-pulse with a single slow, resisted pulse toward the glute per leg, extending the time under tension for the hamstring.
Common Mistakes to Avoid
Letting the pelvis rock as the legs alternate. Allowing the hips to sway side to side with each kick turns a targeted hamstring exercise into a whole-body wobble. Keeping the pelvis level and still through every switch is the point of this exercise.
Dropping the chest during the kick. Letting the propped-up chest sink toward the mat as the legs work takes the work away from the back extensors that should be holding the position. Keeping the chest lifted and steady throughout protects the upper body’s role in the movement.
Kicking with speed instead of control. Snapping the heel toward the glute as fast as possible, with no muscular control over the movement, trades hamstring work for a looser, faster-looking kick. A sharp but controlled pulse, driven by the hamstring, builds more than raw speed alone.
After Your Set
Sitting back into a stretch with the hips toward the heels and the arms extended forward releases the lower back after a set built around a propped prone position. Kneeling on one side and folding the other leg’s heel up against a wall or a hand behind the body finishes releasing the fronts of the thighs that helped stabilize the kicking leg.
Going Deeper
This exercise usually works well as a test of hamstring control and pelvic stability together, since kicking a fast alternating pulse while the upper body and hips stay dead still asks the trunk to resist the movement the legs are actively creating. A faster kick looks more impressive, and it’s tempting to let speed replace control, which lets the pelvis start rocking along with the legs. Slowing the kick down until the pelvis stops moving builds the skill faster than chasing speed.
Someone new to this exercise generally finds a stable propped position within the first few sessions, then works toward a full, controlled double-pulse kick with a still pelvis over two to three weeks.
How to Know You’re Improving
- A pelvis that stays level and still through every kick, on both sides
- A chest that stays lifted and steady throughout the set
- A kick driven by the hamstring rather than by speed alone
- A heel that reaches closer to the glute while the pelvis stays quiet
A pelvis that never rocks with the kick tells more about progress than how close the heel gets to the glute.
Muscles Worked
- Biceps Femoris (a muscle at the back of the thigh, driving the double pulse toward the glute)
- Rectus Femoris (one of the quadriceps muscles at the front of the thigh, controlling the release between pulses)
- Gluteus Maximus (the largest glute muscle, stabilizing the hips)
- Erector Spinae (the lower back muscles, keeping the propped-up chest position steady)
FAQ
Why does the pelvis have to stay so still during this exercise? Keeping the pelvis level while the legs kick is what isolates the work to the hamstrings and back extensors. A pelvis that sways with each kick spreads the effort into a looser, less targeted whole-body movement.
Is Single Leg Kick a stretch or a strength exercise? Both. Each kick bends the knee fully, which stretches the front of the thigh, while the hamstrings do the kicking and the trunk holds the propped position still.
Is some hamstring or lower back fatigue after this exercise normal? Yes, fatigue through the hamstrings and lower back after several reps on each side is expected. A sharp pain in the knee or lower back is a different signal, worth easing off for and mentioning to a doctor or physical therapist if it persists.
How does the flat version differ? Single Leg Kick — Flat removes the propped-up upper body, resting the forehead on stacked hands, so the hamstring kick can be learned on its own before the added chest-lift demand is reintroduced.
How often should Single Leg Kick be practiced? Two to four sessions a week, training both sides evenly, suits most people well.
Related to Single Leg Kick — Flat as the easier version without the propped chest and Single Leg Kick — Slow Pulse as the harder version with a slow, resisted pulse.