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Standing Single Leg Spring on the Pilates Cadillac

IntermediateBalanceTier T3

You stand with your side to the Pilates cadillac, with the spring loop on the arch of your outside foot and your hands placed for balance. You press the looped leg out to the side without taking your body off the standing leg, then spin around to face the other way.

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

2

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand with your side to the cadillac and place the spring loop on the arch of your outside foot; the standing leg stays slightly behind the spring line.
  • Lift your center tall - hold the gondola pole, set your hands on your hips or place them behind your head, whatever keeps you from leaning.
  1. He stands on the floor beside the cadillac end with his side to it, the sprung loop on his outside foot's arch, his inside hand holding the upright pole for balance, his center tall and his standing foot rooted.

    Step 1 of 5

    Stand with your side to the cadillac, the spring loop on your outside foot's arch, your center lifted tall and your hands placed for balance.

  2. His looped leg is pressing straight out to the side, the spring drawn open, his body still over the standing leg, his hand on the pole and his center tall.

    Step 2 of 5

    Press the looped leg out to the side on the spring without taking your body off the standing leg.

  3. He has turned to face the opposite side, the loop still on his foot, the working leg crossing in front of the standing leg as it pulls the spring across, his center tall and his hands holding for balance.

    Step 3 of 5

    Spin around to face the other way and pull the spring across your body, resisting it back.

  4. Facing the cadillac with his hands on the pole, his looped leg reaches behind him - shown at the bent-knee stage, the knee folding the leg back - his trunk upright and his standing leg working.

    Step 4 of 5

    Turn to face the cadillac, reach the looped leg behind you first straight then with a bent knee, without leaning forward.

  5. He stands on the floor beside the cadillac end with his side to it, the sprung loop on his outside foot's arch, his inside hand holding the upright pole for balance, his center tall and his standing foot rooted.

    Step 5 of 5

    Stand with your side to the cadillac, the spring loop on your outside foot's arch, your center lifted tall and your hands placed for balance.

Safety Information

Lift the center tall with the hands on a gondola pole, on the hips or behind the head, keep weight off the working direction and never push from the knee joint. Caution: it is not ideal for some knee 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.

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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.