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Thass Press Down

IntermediateStrengthTier T2

A lying single-leg press with a Pilates magic circle. Your working ankle rests on one pad of the circle and the other pad is on the mat. You press the circle down, resist it back up, and hold at the top.

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

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Sitting up, place one pad of the circle on the mat and the ankle of the working leg on the other pad in line with the hip.
  • Lie back with the other leg long by the side and the arms long by the sides, gaze up.
  1. A woman lies supine on the mat, the magic circle standing under her straight right leg with her ankle on the top pad and the bottom pad on the mat, her other leg long by her side and her arms by her sides.

    Step 1 of 5

    Lie supine with the working ankle on the circle top pad, the bottom pad on the mat, the leg straight.

  2. Her straight right leg is pressing down into the circle pad, the ring compressing slightly between ankle and mat, hips still on the mat.

    Step 2 of 5

    Keeping the leg straight, press into the pad and work the circle down.

  3. Her straight right leg is lifting back up while still pressing into the circle pad, the ring rising with the ankle under control.

    Step 3 of 5

    Resist the circle up - press into the circle as the leg lifts.

  4. Her straight right leg rests at the top of the lift with the circle still under the ankle, the hips level and the resting leg still long.

    Step 4 of 5

    Hold the leg at the top of the resisted lift before the next press.

  5. A woman lies supine on the mat, the magic circle standing under her straight right leg with her ankle on the top pad and the bottom pad on the mat, her other leg long by her side and her arms by her sides.

    Step 5 of 5

    Lie supine with the working ankle on the circle top pad, the bottom pad on the mat, the leg straight.

Safety Information

Warning: it is not ideal for some knee or back issues. Keep the leg straight without locking the knee. 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.