Single Leg Stretch · Preparation
Mat Pilates how-to and muscles worked in 3D
Keep the left knee in place and reach the right leg forwards on an upward diagonal.
Preparation
Lie on your back with both legs in tabletop and the arms by the sides. This preparation keeps the head down.
Use a non-slip mat and enough space. Review the method you learned from your instructor.
Four movement phases
1. Set up
Lie on your back with both legs in tabletop and the arms by the sides. This preparation keeps the head down.
Breathing example: Inhale
2. Movement
Keep the left knee in place and reach the right leg forwards on an upward diagonal.
Breathing example: Exhale
3. Observe
Fold the right leg back in and bring the knees together.
Breathing example: Inhale
4. Complete the cycle
Extend and return the left leg. Observe whether the pelvis rocks when changing sides.
Breathing example: Exhale to reach, inhale to return
Observation points
Fold the right leg back in and bring the knees together.
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 Single Leg Stretch · Preparation. Similar names can refer to different setups, support points or teaching intentions. Compare this preparation and its four phases with the variation you learned.
“Prep” identifies a preparation version. This model represents that variation, not a full version or a complete traditional sequence.
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.