Double-Leg Lower Lift

The Double-Leg Lower Lift is a demanding Pilates exercise that strengthens the lower abdominal muscles and hip flexors. The exercise also helps to stabilize the lower back and improve body control. By lowering both legs at the same time, you challenge your core muscles, making it an effective exercise to strengthen the abdominal area and improve balance.

Correct execution

How to perform the Double-Leg Lower Lift correctly:

  1. Lie flat on your back and lift both legs straight up towards the ceiling.
  2. Place your hands behind your head for support, or along your side for balance.
  3. Inhale as you slowly lower your legs toward the floor, keeping your core engaged and making sure your lower back stays flat against the mat.
  4. Exhale as you lift your legs back to the starting position using your abdominal muscles.
  5. Repeat the movement with control without letting the lower back lift.

Common errors

Avoid these common mistakes to ensure correct execution:

  • Lifting the lower back: Make sure the lower back is kept down against the mat to avoid injury.
  • For quick lowering: Perform the exercise slowly and controlled to maximize core muscle activation.
  • Tense shoulders: Keep your shoulders relaxed and avoid pulling them up towards your ears.

Video Demonstrations

Watch these videos that demonstrate proper technique for the Double-Leg Lower Lift :

Modifications and variants

Adapt the exercise to your level:

  • Beginners: Bend your knees or lower your legs just a little if it's difficult to keep your lower back flat on the floor.
  • Advanced: Perform the exercise with straight legs and lower them all the way to the floor for a greater challenge, but make sure your lower back remains stable.

Number of repetitions and sets

Perform the Double-Leg Lower Lift for 2-3 sets of 8-12 repetitions . Gradually increase the number of repetitions as you get stronger.

Breathing technique

Inhale as you lower your legs, and exhale as you lift them back up. This breathing technique helps you stabilize your core and perform the exercise in a controlled manner.

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