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Ladder Barrel Horseback - Seated Straddle Scoop and Seat Lift

IntermediateStrengthTier T2

A seated move on a Pilates barrel. You sit astride the barrel, squeeze it with your inner thighs, scoop your centre in and up, and round your back into a curve.

Targets: Hip

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A woman sits astride the rounded barrel facing its end, her legs straddled long along its sides with flexed feet, her arms bent by her sides with the palms facing up.

    Step 1 of 5

    Sit on the barrel facing the end with your legs straddled on either side, legs forward and long with flexed feet, your arms bent by your sides with the palms facing up.

  2. The woman squeezes the barrel between her inner thighs while her center scoops inward, her back rounding into a C-curve, her arms still bent at her sides.

    Step 2 of 5

    Squeeze the barrel with your inner thighs while scooping your center in and up, rounding your back into the C-curve.

  3. The woman points her feet, reaches her arms out straight and lifts her seat off the barrel while still squeezing it with her inner thighs, her back held in the round C-curve.

    Step 3 of 5

    Point your feet, reach your arms out straight and lift your seat off the barrel, holding the squeeze and the round back.

  4. The woman lengthens her back and lowers her seat back onto the barrel, her legs still straddled long, her arms settling bent by her sides.

    Step 4 of 5

    Lengthen your back and lower your seat back to the barrel, returning to the first position.

  5. A woman sits astride the rounded barrel facing its end, her legs straddled long along its sides with flexed feet, her arms bent by her sides with the palms facing up.

    Step 5 of 5

    Sit on the barrel facing the end with your legs straddled on either side, legs forward and long with flexed feet, your arms bent by your sides with the palms facing up.

Safety Information

The lift-off is small and controlled, never a jump. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.