The Deep Dive on Double Leg Kick

Who doesn't love a little bit of alliteration?  

Are you ready to look at another of Joseph Pilates' original 32 Matwork exercises? I hope you are because I'm going to take some time to explain

The WHAT, HOW, & WHY of Double Leg Kick

WHAT

Double Leg Kick is number 14 out of 34 in JP's original Mat exercise flow. It's another one of those exercises where the choreography is quasi complex. It's not super onerous but just tricky enough that it confuses the crap out of people (especially when they have a teacher who might bark a few too many instructions at them - ahem... why yes I'm raising my hand)

Double Leg Kick is third out of three exercises that introduce spinal extension for the first time in the Classical Mat sequence. At number 12 is Swan Dive (most people only do Swan which is technically, if you want to get super persnickety, a modification). And at number 13 is Single Leg Kick;  then we have the beautiful Double Leg Kick again, at number 14.

Here it is according to the Man himself:

I learned it a little bit differently - I was taught to keep my feet down on the mat as I lifted my spine up and Mr. Pilates does not turn his head.

The versions with the alternate leg placement give you slightly different physical experiences. I find keeping the feet up a bit easier in terms of the coordination of all the body parts and hamstring engagement. In the tutorial video up the top I show it both ways.

Remember the rule that less body parts on the mat equals (usually) a more challenging exercise? Double Leg Kick is a case in point. If you've done Swan then your hands are on the mat and in Single Leg Kick you'd be propped up on your forearms but, in Double Leg Kick the arms are moving with only the very front of your shoulders making contact with the mat as you begin and end a rep. That choreography plus the inability to use the arms to help lift the spine is a reason that Double Leg Kick is a more advanced exercise than the previous two. Once again the order of the exercises shows the genius of Joseph Pilates and how he designed the exercises as individual building blocks towards greater strength and flexibility.  

HOW

This exercise starts on your tummy, aka prone, with your head turned to one side, legs together and straight down on the mat. The hands are clasped together behind your back and you try to slide the backs of your hands up towards your shoulder blades with your elbows floating down towards the floor. Let your shoulders slightly internally rotate for this to happen. 

When you internally rotate your shoulders this way it helps to broaden your shoulder blades. Think of it as a teeny, tiny, inverted Hundred curl and also a prep for how you want your shoulders to feel when you get to Seal (exercise #30!) If you're a visual person, and even if you're not, I give a detailed explanation in the embedded video at the top of the post.

Also important before you begin is to keep your low abdominals pulled in and up (without disturbing the position of your pelvis)

From this starting position you'll then bend the knees and kick the lower legs towards your pelvis three times - this is your Exhale and you're trying to keep the movement of the pelvis and torso to a minimum against the force of the kicks.

As you inhale you lower the feet back to the mat (version one) or keep the feet floating off the mat with straight legs (version two) while at the same time you slide the hands down the back of your body towards your feet to aid in the lift of the head, shoulders, and upper back.

Keep the clasp of your hands, making minor adjustments, as you roll the shoulders up and back pulling the shoulder blades towards the spine. You want to be looking either straightforward or gazing slightly down depending on your upper back mobility. Do not over crank the neck! (hot tip - if you try to talk and it sounds like your windpipe is smooshed, it probably is. Think of keeping the neck long)

Yes, that all happens on your inhale!

(You'll probably hold your breath a bit at the very top of your extension which is totally okay in my book)

On the exhale you have to reverse that whole process so as the arms are sliding up the back towards the blades, you're lowering the upper back, shoulders, and head down, allowing the shoulders to  roll inwardly while also picking the lower legs up and kicking to your tush three times. Right at the end you turn your head the opposite direction as the elbows reach down to the mat. It's a lot!.

Tight shoulders and upper back?

Here's a HACK

I meant to show these in the vid but spaced: Basically you can use something to give yourself more width so therefore freedom in the shoulders

Options: a resistance band, wash cloth, tie, yoga strap, small towel, hand weight - you get the idea:

And now the

WHY

There are many benefits to Double Leg Kick

Here are a few:

• strengthens the whole back and shoulder girdle (because you're gonna use all the muscles in the back and rotator cuff to lift the spine)
• helps to open and stretch the soft tissue at the front of the chest and shoulders
• assists in better breathing because of👆
• finds movement in the thoracic spine
• works on full body coordination because you've gotta get the timing right, right?
• gives you information to where you’re tight. Maybe it’s the chest? Maybe the neck? Maybe it’s the low back?
• engages and builds awareness in  the glutes and the hammies, which we know is crucial to a strong and supported low back
• allows the synthesis of concepts learned in Swan and Single Leg Kick that then sets you up for Shoulder Bridge, Rocking, etc. etc.

To Recap

• Double Leg Kick is one of Joseph Pilates’ original 34 Matwork exercises. It’s towards the middle of the flow coming in at number 14.
• There are two spinal extension exercises before it and Double Leg Kick is the most challenging of the three.
• This is due to the choreography, breath, hand connection (especially if you’re tight in your shoulders), lack of ability to rely on your arms to lift your spine, and the timing of getting everything to work together!
• The benefits include, but are definitely not limited to, upping your upper body mobility, strengthening the whole length of the spine, and increasing your breath potential.

Finally

Double Leg Kick is a great exercise and def one to explore especially if it’s one that’s not familiar. It’s a beautifully layered exercise that allows you to build on what you’ve already done in your session but also sets you up for some of the more advanced exercises to come.

Remember that even back in the 40s Joseph Pilates thought everybody was too sedentary and didn’t get enough fresh air and sunshine (and look at us now!!) Our bodies are designed to move and because Pilates is 100% modifiable it can be good for Every Body!

Go ahead, add Double Leg Stretch into your practice and I’ll catch you next time.

xBec

The information contained above is provided for information purposes only. The contents of this blog are not intended to amount to advice and Rebecca Forde disclaims all liability and responsibility arising from any reliance placed on any of the contents of this post