Single Leg Deadlift | Reformer Pilates in 3D
Hinge forwards at the front hip and reach the arms forwards.
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Preparation
Place the selected foot on the box in front and the opposite foot on the carriage. Keep the pelvis facing forwards and the back long.
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 box in front and the opposite foot on the carriage. Keep the pelvis facing forwards and the back long.
Breathing example: Breathe comfortably
2. Movement
Hinge forwards at the front hip and reach the arms forwards.
Breathing example: Exhale
3. Observe
Observe the fold at the front hip.
Breathing example: Keep breathing
4. Complete the cycle
Support through the front leg and return the trunk to standing.
Breathing example: Inhale
Observation points
Observe the fold at the front hip.
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.