Eccentric Hip Lift | Reformer Pilates in 3D
Extend the knees to move the carriage away while maintaining pelvic height.
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Preparation
With both feet on the bar, lift the hips a little and keep the shoulders supported and the pelvis level.
Check your equipment manual and the setup taught by your instructor. Model spring colours and dimensions are not equipment settings.
Four movement phases
1. Set up
With both feet on the bar, lift the hips a little and keep the shoulders supported and the pelvis level.
Breathing example: Breathe comfortably
2. Movement
Extend the knees to move the carriage away while maintaining pelvic height.
Breathing example: Exhale
3. Observe
Observe whether the hips change height as the carriage moves.
Breathing example: Keep breathing
4. Complete the cycle
Keep the hips supported as the knees bend and the carriage returns.
Breathing example: Inhale
Observation points
Observe whether the hips change height as the carriage moves.
Breathing is an example. Stay within the range you have learned and stop if you experience pain or discomfort.
These English notes describe the prototype model. They are not a personalised exercise prescription or a complete teaching syllabus. Professional review is pending.