Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Single Leg Hip Lifts With the Trapeze on the Pilates Cadillac

IntermediateStrengthTier T2

A lying single-leg hip lift on a Pilates cadillac. One foot is in a locked trapeze at mid-shin and the other leg rests free. You press your hips up, hold, and lower.

Targets: Hip
Muscles: Gluteus Maximus

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

Set up

  • Lie supine on the cadillac table with the trapeze set hanging at mid-shin and locked, one foot in it and the other leg free.
  • Lock the trapeze before the first press.
  1. He lies supine on the cadillac table with one foot in the sprung trapeze set at mid-shin height and locked, the other leg resting free on the table, arms at his sides.

    Step 1 of 5

    Lie supine with the trapeze set at mid-shin and locked, place one foot in it and let the other leg rest free.

  2. His hips begin lifting off the table as he presses through the trapeze-anchored foot, the free leg quiet and the center doing the work.

    Step 2 of 5

    Press your hips up from your entire center, the trapeze foot anchoring the spring, the free leg staying quiet.

  3. His hips hold fully lifted off the table, the trapeze leg pressing the spring, the free leg extending long and the body forming a long line from shoulders to working leg.

    Step 3 of 5

    Hold the hips fully lifted with the trapeze foot working and the free leg long, no hanging in the knees.

  4. His hips lower with control back to the table, the trapeze foot still anchored and the free leg quiet, ready to repeat.

    Step 4 of 5

    Lower your hips with control to the table, keeping the trapeze foot anchored, and repeat three times then change sides.

  5. He lies supine on the cadillac table with one foot in the sprung trapeze set at mid-shin height and locked, the other leg resting free on the table, arms at his sides.

    Step 5 of 5

    Lie supine with the trapeze set at mid-shin and locked, place one foot in it and let the other leg rest free.

Safety Information

Set the trapeze hanging around mid-shin when lying on the mat, lock the trapeze, place one foot in it with the other leg free, and press the hips up from the entire center avoiding hanging in the knees. Warning: it is not ideal for most knee or low back issues. 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.

Get your free personalized program at clapmove.com/register

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