Single Leg Kick — Flat: A Complete Guide
Quick Intro
Single Leg Kick — Flat is a mat Pilates exercise performed lying face down with the forehead resting on stacked hands, kicking one heel toward the glute in two sharp pulses before switching legs, the same alternating pattern as Single Leg Kick but without propping the chest up on the forearms. Removing the upper-body lift lets the hamstring kick be learned on its own.
Equipment Needed
No equipment is required. A Yoga Mat is optional, mainly for cushioning the hips and forehead on a hard floor.
Why It Matters
Resting the head down removes the work of holding the chest lifted while kicking, so the alternating hamstring kick is the only thing to control. A muscle at the back of the thigh (hamstrings, biceps femoris) still 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 pelvis quiet even without the chest lifted.
When to Do It
This version works well as the entry point into the Single Leg Kick pattern for anyone who hasn’t yet built the upper-back endurance to hold a propped chest position while kicking. Fitting it into three or four sessions a week is enough to make the alternating pattern feel automatic.
Anyone with a current lower back or knee issue should get individual guidance before adding this exercise, since the alternating kick still places demand on both.
Getting Ready
Lying face down with the forehead resting on stacked hands for a few breaths previews the flat starting position. A few slow, single test kicks on each leg check how the hamstring feels that day.
Step-by-Step Instructions
1. The setup. Lie face down, forehead resting on stacked hands, legs extended and together.
2. The brace. Confirm the pelvis feels level and still before the first kick.
3. The double pulse. Inhale and drive one heel toward the glute in two quick, sharp pulses.
4. The switch. Exhale, lower the leg back to the mat and repeat the double pulse on the other side without letting the pelvis sway.
How Many, How Often
Single Leg Kick — Flat 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 the alternating kick pattern | 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 still pelvis | 3 sets of 10 to 12 reps per side, or move to Single Leg Kick for the propped-up chest version |
A pelvis that stays level through the alternating kick matters more here than how close the heel gets to the glute, since the flat position exists to isolate that hamstring pattern before any other demand gets added.
Modifications and Variations
As a harder version, Single Leg Kick props the chest up on the forearms with the elbows under the shoulders, adding a back-extension hold to the same alternating kick.
Common Mistakes to Avoid
Letting the pelvis lift or rock with each kick. Allowing the hips to rise off the mat or sway side to side as the legs alternate spreads the effort away from the hamstrings that should be doing the work. A pelvis that stays pressed and level through every switch keeps the work in the hamstrings.
Turning the head instead of keeping it centered. Resting the forehead on stacked hands only works as a stable base when the head stays centered and still. Letting the head tip to one side during the kick adds an unnecessary twist through the neck.
Rushing straight to the propped-up version. Moving to the chest-lifted version before the flat pattern feels controlled skips the groundwork this easier version provides. Staying here until the kick feels sharp and the pelvis stays quiet pays off more than moving on early.
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 flat prone position. Kneeling on one side and folding the other leg’s heel toward the glute with a hand finishes releasing the front of the thigh that helped control the kick.
Going Deeper
This version usually works well as a way to isolate the hamstring kick before adding any upper-body demand on top of it, since lying flat removes the need to hold the chest lifted while the legs alternate. The kick feels easy without the propped chest, so it’s tempting to let the pace speed up past what the pelvis can control. Slowing the kick down until the pelvis stops moving builds the pattern faster than chasing speed early.
Someone new to this exercise generally finds a level pelvis within the first few sessions, then works toward the propped-up chest version over one to two weeks.
How to Know You’re Improving
- A pelvis that stays pressed and level through every kick, on both sides
- A head that stays centered on the stacked hands throughout
- A kick driven cleanly by the hamstring rather than by momentum
- Readiness to hold the chest lifted for the propped-up version
A pelvis that never lifts or rocks with the kick is the sign of readiness for the propped-up version.
Muscles Worked
- Biceps Femoris (a muscle at the back of the thigh, driving the kick from the flat-chested position)
- Rectus Femoris (one of the quadriceps muscles at the front of the thigh, releasing the leg between each pulse)
- Gluteus Maximus (the largest glute muscle, stabilizing the hips)
- Erector Spinae (the lower back muscles, keeping the pelvis quiet)
FAQ
Why is this version easier than the standard Single Leg Kick? The standard version props the chest up on the forearms, which adds a back-extension hold on top of the kicking pattern. Lying flat removes that hold, leaving just the hamstring kick to learn.
Should beginners always start with this version? It’s a reasonable starting point for anyone whose upper back tires quickly in a propped position, though it isn’t strictly required if holding the chest lifted already feels comfortable.
Is some hamstring fatigue after this exercise normal? Yes, fatigue through the hamstrings after several reps on each side is expected. Sharp pain at the knee or lower back is a separate matter, one worth backing off from and getting a doctor or physical therapist’s opinion on if it doesn’t settle.
What shows readiness for the propped-up version? Once the pelvis stays still through a full set lying flat, on both sides, adding the propped chest position is a reasonable next step.
How often should the flat version be practiced? Working both sides evenly into three or four sessions a week builds this pattern at a reasonable pace.
Related to Single Leg Kick as the harder version performed propped up on the forearms.