# Double Leg Stretch

URL: https://heatsy.app/ex/double-leg-stretch

Also known as: Pilates Double Leg Stretch, DLS, Double Leg Stretch Pilates

Body region: Core

## Muscles

- Main: Rectus Abdominis
- Helps: External Oblique, Internal Oblique
- Holds: Transversus Abdominis, Iliopsoas

## Technique

1. Lie on your back, curl your head and shoulders off the floor, and hug your knees into your chest with hands on your shins.
2. Reach your arms overhead beside your ears while extending your legs out at a low diagonal.
3. Circle the arms out and around as you pull the knees back in and hug the shins.
4. Keep the upper body curled up and repeat in a smooth rhythm.

### Cues

- Keep the lower back pressed into the mat.
- Make the legs only as low as you can control.

### Common mistakes

- Letting the lower back arch when the legs go out.
- Dropping the head back.
- Rushing the rhythm.

## Alternatives

- [Single Leg Stretch](https://heatsy.app/ex/single-leg-stretch)
- [Dead Bug](https://heatsy.app/ex/dead-bug)