Intermediate

Single Straight Leg Stretch

Also called the scissors on the mat, this stomach-series exercise keeps the legs straight while they alternate in a scissoring pull. It challenges the abs to hold a curl while the long levers move, and the gentle pull toward the ankle lengthens the hamstrings. Precision and a still pelvis matter more than a big range.

Equipment
Body Weight
Body part
Abs
Type
Pilates, Strength, Stretching
Browse by movement
Core Brace
Muscles worked
Target
Lower Rectus Abdominals, Upper Rectus Abdominals
Secondary
Rectus Femoris, Abdominal External Oblique

How to do it

  1. 1

    Lie supine and curl the head and shoulders up, extending both legs to the ceiling.

  2. 2

    Lower one leg toward the mat while drawing the other toward your face.

  3. 3

    Hold the raised ankle or calf and give two small pulses toward you as you exhale.

  4. 4

    Switch the legs in a scissor motion, keeping both knees straight and the pelvis quiet.

  5. 5

    Keep the lower leg reaching long and only as low as your control allows.

  6. 6

    Continue alternating with a steady rhythm and a lifted chest.

Tips

  • Pull gently, this is a stretch and a core drill, not a yank on the leg.
  • Keep the down leg active and long rather than letting it drop and drag the back into an arch.
  • Maintain the curl of the upper body throughout the scissor.

Variations

Common mistakes

  • The knees bend slightly during the scissor instead of staying straight, turning a hamstring-and-core drill into an easier knee-tuck version.
  • Once the pelvis starts rocking side to side with each switch, the hips take over part of the work the abdominals are supposed to own.
  • The pulses on the raised leg turn into one long static hold instead of two short pulses, changing the rhythm the exercise is built around.
  • Kicking the legs through the switch instead of scissoring them under control lets momentum carry the movement instead of the hip flexors and abs.
  • The exhale gets skipped or reversed on the pulse, so the breath and the movement stop reinforcing each other.

Frequently asked

How many reps of the single straight leg stretch should you do when you are new to the exercise?
Eight to ten scissors per side is a typical set, keeping both knees straight throughout. Progress by lowering the reaching leg closer to the floor while the pelvis stays quiet, rather than by speeding up the scissor rhythm.
How do you make the single straight leg stretch easier or harder?
To make it easier, bend the down leg's knee slightly and keep both legs higher off the floor. To make it harder, lower the reaching leg closer to the ground and hold the curled chest position for a longer set before resting.
What is the single straight leg stretch for, and when is it not the right pick?
Also called the scissors, it holds an ab curl while stretching the hamstring of the raised leg, building precision and pelvic control. It is a poor choice with tight hamstrings and a rounding low back that lifts off the mat the moment a leg lowers, since that risks trading the low back for the stretch.

Related exercises

Other movements among FitRay's 2,000+ exercises that load the same target muscle — same equipment and level first.

All Abs exercises