PILATES MOTION ATLAS

Active Leg Lowering | Self-stretch in 3D

Active Leg Lowering: lying on the back, back of the thighs. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.

Pilates Motion Atlas editorial teamUpdated September 30, 2026

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A schematic 3D view of Active Leg Lowering — One moment from the lesson model. Open 3D to follow the whole movement from any angle.

Position and focus

Lying on the back · Back of the thighs

A dynamic stretch for the back of the thighs, moving through a gradually larger range. It can also be used to prepare before exercise.

Starting position

Lie on your back, raise the right leg towards the ceiling and support the back of the thigh with the right hand (if you cannot reach, loop a towel around the sole and hold that).

Movement phases

1. Set up

Stretch the left leg along the floor and rest the left hand on the floor.

2. Small movements

Lift the left leg towards the right leg and lower it slowly.

3. Larger range

Make the lift and lower larger, for example pausing for a few seconds just above the floor.

4. Smaller and stop

Make the movement smaller and lower the leg to the floor.

What to check yourself

Check that the lower back stays on the floor and the supported leg does not bend much at the knee.

Caution

Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.

These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.