Arms cannot clasp behind the back
Tight shoulders prevent the full clasp; hold a strap instead.
Overactive muscles
Pec majorAnterior deltoid
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗Pilates · Core
Double Leg Kick
Coaching cues
- Lie prone; hands clasped behind the back; cheek resting on the mat
- Kick both heels toward the glutes 3 times; then extend the arms back and lift the chest
- Alternate: kick 3 times right cheek, kick 3 times left cheek
- Combines hamstring curl with a thoracic extension and chest opener
Common faults 2
Extension is only in the lumbar — thoracic stays flat
The lift should come from the upper back opening, not just lower back arching.
Overactive muscles
Erector spinae (lumbar)Pec minor
Corrective work
Foam RollThoracic spine↗StretchDoorway pec stretch↗