What is a sensible starting dose for the Lower Lift, and what should you be able to do first?

Start with three to five reps, lowering the legs only to the point where the low back stays completely flat, which for most people starts well above forty-five degrees. Before adding this, you should be able to hold a strong plank and complete the single and double leg stretch with the low back glued to the mat throughout.

How do you make the Lower Lift easier or harder?

To make it easier, bend the knees slightly or keep the range of the lower small, just a few inches from vertical. To make it harder, lower the legs closer to the floor only as the low back allows, or slow the descent further to increase time under tension.

Who is the Lower Lift for, and when should you skip it?

Also called the double straight leg stretch, it is one of the strongest lower-abdominal challenges in the classical mat series, suited to well-trained core control. It is a poor choice for anyone with current low-back pain or a history of disc issues, since the straight-leg lever puts significant load directly on the lumbar spine.

Advanced

Lower Lift

Also known as the double straight leg stretch, Lower Lift is a demanding lower-abdominal exercise. Lowering both long legs together creates a heavy anti-extension load, and the abs must keep the lower back from peeling off the mat. It is one of the strongest core challenges in the classical mat series, so scale the range honestly.

Equipment: Body Weight
Body part: Abs
Type: Pilates, Strength
Browse by muscle: Lower Rectus Abdominals
Browse by movement: Core Brace

How to do it

1
Lie supine, curl the head and shoulders up, and extend both legs straight to the ceiling.
2
Interlace the hands behind the head to support it, keeping the elbows wide.
3
Inhale and lower both legs together toward the mat, going only as far as the lower back stays down.
4
Exhale and draw the legs back up to vertical using the lower abdominals.
5
Keep the movement slow and the pelvis stable, avoiding any bounce at the bottom.
6
Repeat for controlled reps, reducing the range the moment the back wants to arch.

Tips

Set your stopping point by your back, not your legs, when the back lifts, you have gone too low.
Squeeze the inner thighs together to keep the legs as one unit.
Exhale forcefully on the lift to recruit the deep abdominals.

Variations

Common mistakes

The legs separate slightly as they lower, turning one heavy unit into two independently controlled limbs and losing tension through the inner thighs.
Letting the lower phase speed up into a near free-fall skips the controlled, inhale-paced descent this move is built to train.
The head and neck strain upward off the interlaced hands to see the legs, adding tension instead of letting the hands support the head.
Once a small bounce sneaks into the bottom of the range, momentum starts driving the legs back up instead of muscular control.
The elbows pull in narrow toward each other instead of staying wide, collapsing the frame the head is meant to rest against.

Frequently asked

What is a sensible starting dose for the Lower Lift, and what should you be able to do first?: Start with three to five reps, lowering the legs only to the point where the low back stays completely flat, which for most people starts well above forty-five degrees. Before adding this, you should be able to hold a strong plank and complete the single and double leg stretch with the low back glued to the mat throughout.
How do you make the Lower Lift easier or harder?: To make it easier, bend the knees slightly or keep the range of the lower small, just a few inches from vertical. To make it harder, lower the legs closer to the floor only as the low back allows, or slow the descent further to increase time under tension.
Who is the Lower Lift for, and when should you skip it?: Also called the double straight leg stretch, it is one of the strongest lower-abdominal challenges in the classical mat series, suited to well-trained core control. It is a poor choice for anyone with current low-back pain or a history of disc issues, since the straight-leg lever puts significant load directly on the lumbar spine.

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