Single Leg Hip Lift | Reformer Pilates in 3D
Press through the supporting foot and lift the hips a little.
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Preparation
Place the selected foot on the bar and hold the other leg in tabletop. Keep the pelvis facing forwards and the shoulders supported.
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
Place the selected foot on the bar and hold the other leg in tabletop. Keep the pelvis facing forwards and the shoulders supported.
Breathing example: Breathe comfortably
2. Movement
Press through the supporting foot and lift the hips a little.
Breathing example: Exhale
3. Observe
Avoid dropping the pelvis towards the raised leg.
Breathing example: Keep breathing
4. Complete the cycle
Lower the hips to the carriage while maintaining a level pelvis.
Breathing example: Inhale
Observation points
Avoid dropping the pelvis towards the raised leg.
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.