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Front Splits With the Back Knee Down on the Pilates Reformer

IntermediatestretchTier T3

A front-split position on a Pilates reformer with the back knee down. Hands and front foot are on the foot bar and the back foot is on the shoulder pad. You press the carriage back, hold, and return.

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

1

Sets

30 sec

Reps / Time

15 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Place both hands and the front foot on the foot bar and the back foot against the shoulder pad.
  • Lower the back knee down toward the carriage, then prepare with an inhale.
  1. A woman crouches on the reformer in a sagittal split: both hands and her front foot on the foot bar, her back foot against the shoulder pad, the back knee lowered toward the carriage.

    Step 1 of 5

    Place the hands and the front foot on the foot bar, the back foot on the shoulder pad, back knee down.

  2. She is pressing her back foot into the shoulder pad, the carriage beginning to slide backward, the split lengthening.

    Step 2 of 5

    Exhale and press the back foot against the shoulder pad so the carriage moves back.

  3. She holds the carriage well back, the sagittal split deep, hands and front foot still on the bar, back knee down.

    Step 3 of 5

    Hold the carriage back for a couple of breaths in the stretched split.

  4. She is drawing the carriage back home under her, the split easing, the back knee still down.

    Step 4 of 5

    Inhale and return the carriage to the start position.

  5. A woman crouches on the reformer in a sagittal split: both hands and her front foot on the foot bar, her back foot against the shoulder pad, the back knee lowered toward the carriage.

    Step 5 of 5

    Place the hands and the front foot on the foot bar, the back foot on the shoulder pad, back knee down.

Breathing

  • Inhale to prepare, exhale on the press, held breaths through the stretch, inhale on the return.

Safety Information

Caution: check with your clinician first if you have a hip or knee problem. 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.