Double Leg Kick · Forward-Facing Variation
Mat Pilates how-to and muscles worked in 3D
Bend both knees three times with small controlled movements, keeping the pelvis supported. The heels do not need to touch the seat.
Preparation
Lie prone with both legs long and the hands near each other behind the back. This version keeps the face forwards, without clasping the hands or alternating the head direction.
Use a non-slip mat and enough space. Review the method you learned from your instructor.
Four movement phases
1. Set up
Lie prone with both legs long and the hands near each other behind the back. This version keeps the face forwards, without clasping the hands or alternating the head direction.
Breathing example: Inhale
2. Three knee bends
Bend both knees three times with small controlled movements, keeping the pelvis supported. The heels do not need to touch the seat.
Breathing example: Exhale
3. Lengthen and lift
Lengthen the legs and reach the arms towards the feet as the chest rises a little. Avoid seeking a high lift.
Breathing example: Inhale
4. Lower the chest
Lower the chest slowly and return the arms to their starting position. Stop if the neck, back or shoulders feel uncomfortable.
Breathing example: Exhale
Observation points
Lengthen the legs and reach the arms towards the feet as the chest rises a little. Avoid seeking a high lift.
Breathing is an example. Stay within the range you have learned and stop if you experience pain or discomfort.
These English notes describe the prototype model. They are not a personalised exercise prescription or a complete teaching syllabus. The content is being produced under the supervision of CoconeRu. Move and reviewed in stages. This does not provide medical advice or an individual exercise prescription.
Match the name with the movement
The lesson name is Double Leg Kick · Forward-Facing Variation. Similar names can refer to different setups, support points or teaching intentions. Compare this preparation and its four phases with the variation you learned.
What to check in 3D
- Pause the start and identify contact with the mat, bar or carriage.
- Choose a phase and view the limbs and trunk from another angle.
- Read the return and breathing cue, then note a question for your instructor.