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Side Leg Springs Up Down on the Pilates Cadillac

IntermediateStrengthTier T2

You lie on your side at the back edge of a Pilates cadillac with your head on your bottom arm and your top foot in the sprung loop. You reach the top leg into the spring and lift it as far as the reach allows, then pull it down.

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

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Lie on your side along the back edge, bottom arm on the mat reaching up the pole, bottom leg to the front of the mat and the top foot in the spring on your pole.
  • Stack the top leg on the bottom leg, reach it into the spring until the hips are stacked, then turn the leg out and point the foot.
  1. She lies on her side at the cadillac table's back edge with her head on her bottom arm reaching up the pole, her bottom leg toward the front of the mat and her top foot in the sprung loop, the top leg stacked, turned out and pointed.

    Step 1 of 5

    Stack the top leg on the bottom leg, reach it into the spring until the hips stack, turn it out and point the foot.

  2. Her turned-out top leg has lifted upward against the spring, her hips still stacked without a hike, her bottom leg still forward on the mat and her head still on her arm.

    Step 2 of 5

    Without hiking your hip up, reach your top leg into the spring and lift the leg as far as the reach allows.

  3. Her top leg is pulling back down toward the stack with the ankle flexed, the leg still turned out, the springs resisted closed under control and her hips still stacked.

    Step 3 of 5

    At the top, flex the ankle and pull the leg down while keeping it turned out.

  4. Her top leg lifts again with the foot pointed, an extra small lift visible at the top of the arc, the spring drawn, her hips stacked and her turnout kept.

    Step 4 of 5

    Point the foot to lift the leg up again, then add a little more lift at the top - 'up up'.

  5. She lies on her side at the cadillac table's back edge with her head on her bottom arm reaching up the pole, her bottom leg toward the front of the mat and her top foot in the sprung loop, the top leg stacked, turned out and pointed.

    Step 5 of 5

    Stack the top leg on the bottom leg, reach it into the spring until the hips stack, turn it out and point the foot.

Safety Information

It is fine if the springs never fully close - keep reaching through them. 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.