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Standing Single Leg Squat With the Arm Springs on the Pilates Cadillac

IntermediateStrengthTier T3

You stand facing the arm springs with a handle in each hand, elbows bent at shoulder height, and reach one leg straight out at hip height. You keep your elbows up and bend your standing leg as low as you can.

Targets: Hip
Muscles: Quadriceps, 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

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Connect the arm springs to the standing arm-springs hooks; stand facing the springs, one handle in each hand with the whole palm pressing in.
  • Bring the heels together for balance; elbows bent greater than ninety degrees at shoulder height.
  1. He stands facing the cadillac uprights with a loop handle in each hand, his heels together, his elbows bent greater than ninety degrees and held at shoulder height, his posture tall.

    Step 1 of 5

    Stand facing the springs, a handle in each hand, heels together, elbows bent greater than ninety degrees at shoulder height.

  2. His right leg has reached straight out in front of him held at hip level parallel to the floor, his standing leg tall, his elbows still bent up at shoulder height and his posture unchanged.

    Step 2 of 5

    Reach one leg straight out, ideally holding it at the level of your hip and parallel to the floor.

  3. His standing leg has bent into as deep a single-leg squat as control allows while his right leg stays reached out at hip level, his elbows still held up and his trunk upright.

    Step 3 of 5

    Keeping your elbows up, bend your standing leg as low as you can while the free leg stays reached out.

  4. His standing leg has pressed him back up to a tall single-leg stand, his right leg still reached out at hip level, his elbows still at shoulder height.

    Step 4 of 5

    Press back up to standing while the free leg stays reached out; repeat, then switch legs.

  5. He stands facing the cadillac uprights with a loop handle in each hand, his heels together, his elbows bent greater than ninety degrees and held at shoulder height, his posture tall.

    Step 5 of 5

    Stand facing the springs, a handle in each hand, heels together, elbows bent greater than ninety degrees at shoulder height.

Safety Information

The elbows bend greater than ninety degrees and stay at shoulder height - it is not a bicep curl and the arms do not hang off the springs - and the free leg reaches straight out at hip level parallel to the floor. Caution: bend the standing leg only as low as control allows and repeat on the side needing more attention if necessary. 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.