leg stretch and mobility

Leg stretch and mobility

Stretch and mobilise through your hips and legs with this gentle paced class

  • Difficulty: Easier
  • Length: 20 minutes

This is a nice gentle paced class that can be enjoyed by itself as part of a wider workout – whether as part of a longer Pilates session or as a nice warm up or cool down for a run or other more intense exercise.

The class begins in four-point kneeling then moves down onto our fronts and backs, finishing with some gentle stretches in sitting. The class is suitable for most levels but as always please work to a level that you feel safe and comfortable with.

This class includes:

  • Four-point kneeling swimming
  • Leg pull in prone with pike
  • Downward dog calf stretch
  • Child pose stretch
  • Hip flexor stretch with side bend
  • One leg kick
  • Hamstring curl
  • Quad stretch
  • One leg circle
  • Dynamic hamstring stretch
  • Sitting glute/piriformis stretch
  • Seated roll downs

We begin the class in four-point kneeling and lengthen through our body and legs with a swimming movement. We then challenge our control with a leg pull in prone and further our stretch into a Pike position. From here we stretch through our calf muscles into a modified downward dog position. We then continue to stretch with a child pose stretch and then into a hip flexor stretch in kneeling.

Moving down onto our fronts we continue to move and stretch through our legs with a one leg kick, hamstring curl and a quadricep muscle stretch. Onto our fronts we then mobilise through our hips with a one leg circle. Cooling down with a dynamic hamstring stretch on our backs and then moving into sitting we gently stretch our glute muscles before finishing with some seated roll downs.

This class goes well with:

Easier – Simple hip strength and mobility

Mat-based class focusing on gently mobilising and strengthening the hip region.

hip mobility

Regular – Mobilise and strengthen Pilates

Mat based class working to mobilise and strengthen throughout the body.

mobilise and strengthen

Tough – Total body stretch and strengthen

Advanced full body workout incorporating a range of stretch and strengthening sequences

total body stretch and strengthen


Pay what you feel

Support Pilates Live

All classes are provided for free so they’re accessible for everyone.
However, if you are enjoying the classes and would like to make a contribution, donations are much appreciated.
Thank you.

  • Angela

    A perfect class to stretch out the legs. Thank you.
    Just wondering whether this will appear on your Youtube channel? It is easier for me to follow on the big screen rather than my phone.

    1. Vicky

      Hi Angela – thanks for your comment. Yes it will. But I am usually a few weeks behind with my youtube channel

  • Angela

    Thank you for your quick response. I know how busy life can be!

  • Roberta

    Brilliant leg stretch class🤩

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