Set-up:
Lie sideways on the carriage with your head supported on a ball.
Stack your hips forming one long line from head to tail.
Place the top foot on the footbar. Toes parallel. The bottom leg can be bent for support or extended above the platform.
Maintain a neutral spine, ribs connected, and the underside waist gently lifted.
Movement:
Exhale, press the top leg into the footbar.
Inhale, bend the knee to return with control, keeping the leg aligned with the hip.
Pulses:
Perform slow and controlled pulses with the working leg.
Hold and Pulse Lower Leg:
Hold the working leg still (half way) and lift the bottom leg up and down. Option to make small controlled circles.
1R 1B
2nd, 1st
Exhale to press out, inhale to resist back in.
Muscles Worked:
Gluteus maximus: Main driver to push the carriage out.
Quadriceps: Straighten the knee as you press, controlling both the push and the return.
Hamstrings: Work with the glute to assist in hip extension and help control the return of the carriage.
Supporting muscles:
Gluteus medius and minimus: Keep the pelvis stacked – prevent the top hip from rolling backward or forward.
Obliques and transverse abdominis: Maintain core stability.
PILAT3S Ball needed
Regression:
Keep the bottom leg bent for extra support and reduce the range of motion of the top leg.
Springs: Use lighter springs to reduce resistance and make the movement easier to control.
Progression:
Extend the bottom leg or lift it slightly off the platform to reduce support and increase innerthigh work.
Springs: Add springs for increased resistance.
Tempo:
Change: Alternate slow and quick presses. Improves control and coordination.