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Single Leg Centering on the Pilates Ped-O-Pul

IntermediateStrengthTier T3

You stand tall on the unstable ped-o-pul platform with your heels together and your arms wide at shoulder height. One leg reaches forward with a pointed foot. You bend your standing leg to slide down the pole and rise again.

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

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand on the ped-o-pul platform with your heels together and toes slightly apart, heels flat or slightly elevated on the pole.
  • Reach your arms wide to your sides at shoulder height from your upper back, fingers long and together, holding the spring handles.
  1. She stands tall on the ped-o-pul platform, heels together and toes apart, her arms wide at shoulder height holding the spring handles, one leg reached forward with a pointed foot.

    Step 1 of 5

    Stand tall on the platform with your heels together and toes apart, arms wide at shoulder height, one leg reached forward with a pointed foot only as high as your center allows.

  2. Her standing leg is bent in a partial squat as she slides down the pole line, her free leg still reached forward and her arms wide at shoulder height on the springs.

    Step 2 of 5

    Bend your standing leg to slide down the pole, keeping your wide arms connected to your back and not leaning on them.

  3. She is pressing back up to tall standing through her standing foot, her free leg still reached forward, her arms wide and her spine long.

    Step 3 of 5

    Reach into your standing foot to press back up to tall, the free leg still reached and the arms still wide.

  4. She stands tall with her free leg reached out to the side at hip-controlled height, her arms still wide on the springs, preparing to bend and straighten the standing leg.

    Step 4 of 5

    For the variation, take the free leg out to the side only as high as your hip does not hike, then bend and straighten the standing leg three times.

  5. She stands tall on the ped-o-pul platform, heels together and toes apart, her arms wide at shoulder height holding the spring handles, one leg reached forward with a pointed foot.

    Step 5 of 5

    Stand tall on the platform with your heels together and toes apart, arms wide at shoulder height, one leg reached forward with a pointed foot only as high as your center allows.

Safety Information

Do not hang on the springs for balance; find balance from the center and use the springs to connect the arms to the back. Warning: the equipment is unstable and not ideal for beginners or those with shoulder issues who cannot control the springs. 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.