How many reps of the single-leg kick should you do when you are new to the exercise?

Start with 2 sets of 6 double-pulse kicks on each leg, keeping the forearms steady the whole time. Add a third set once the hips stop rocking and the low back stays supported for all 6, then build toward 10 kicks a side before speeding up the pulse.

How do you make the single-leg kick easier or harder?

To make it easier, kick with a single pulse instead of a double pulse and keep the heel further from the glute. To make it harder, add a third quick pulse per rep or lift the chest slightly higher off the forearms while keeping the hips level.

What is the single-leg kick good for, and when should you skip it?

It trains the hamstrings dynamically while the upper back and glutes hold an isometric extension, which builds joint-friendly strength through the back of the leg and opens the front of the hip. Skip it if you have wrist or elbow pain that makes propping on the forearms uncomfortable, since the position loads both joints for the whole set.

Intermediate

Single-Leg Kick

This prone drill pairs a hamstring contraction with a held thoracic extension, so the back of the leg works dynamically while the erectors and glutes stabilize the lifted torso. The double-pulse kick teaches control of knee flexion under a lengthened front hip. It is a smart, joint-friendly way to build hamstring strength and open the front of the body.

Equipment: Body Weight
Body part: Back, Hamstring
Type: Pilates, Strength
Browse by muscle: Biceps Femoris, Semitendinosus
Browse by movement: Knee Flexion

How to do it

1
Lie face down and prop up on the forearms with the elbows under the shoulders and the chest lifted.
2
Press the pubic bone into the mat and draw the belly up to support the low back.
3
Kick one heel toward the same-side glute with a brisk double pulse.
4
Lower that leg with control as you switch and kick the other heel in.
5
Keep the thighs close together and the front of the hips long.
6
Continue alternating for the full set.

Tips

Keep the belly lifted so the low back does not sink as you kick.
Pulse actively but land the lowering softly; both directions are controlled.
Draw the shoulders down away from the ears to keep the upper back working, not shrugging.

Variations

Common mistakes

The thighs drift apart as the heel kicks toward the glute, letting the knees splay instead of staying stacked together.
With each kick the hips rock side to side, turning the pulse into a rocking motion instead of an isolated leg movement.
The elbows slide out ahead of the shoulders as the set goes on, collapsing the forearm platform that is supposed to hold the chest up.
Cranking the head up to look straight ahead overextends the top of the neck instead of keeping the long line from the crown through the spine.

Frequently asked

How many reps of the single-leg kick should you do when you are new to the exercise?: Start with 2 sets of 6 double-pulse kicks on each leg, keeping the forearms steady the whole time. Add a third set once the hips stop rocking and the low back stays supported for all 6, then build toward 10 kicks a side before speeding up the pulse.
How do you make the single-leg kick easier or harder?: To make it easier, kick with a single pulse instead of a double pulse and keep the heel further from the glute. To make it harder, add a third quick pulse per rep or lift the chest slightly higher off the forearms while keeping the hips level.
What is the single-leg kick good for, and when should you skip it?: It trains the hamstrings dynamically while the upper back and glutes hold an isometric extension, which builds joint-friendly strength through the back of the leg and opens the front of the hip. Skip it if you have wrist or elbow pain that makes propping on the forearms uncomfortable, since the position loads both joints for the whole set.

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