Set-up:
Lie on one side, head supported on the ball.
Push glutes to the back edge of the carriage; shins in line with the front edge, hips and knees at approximately 90°.
Place the top foot in the long strap; bottom knee bent.
Movement:
Exhale, push the top leg away in line with the hip toward the platform.
Inhale, return until the knee is in line with the hip.
Keep the strap in front of the knee to maintain shins parallel to the heel.
Repeat with control.
Hold Extension:
Pause at full extension for 5–10 seconds.
Small Lifts:
Pulse up and down slightly at full press out, optionally with toes turned down (internal rotation).
Little Circles:
Draw small circles at full extension in both directions, maintaining control and alignment.
1B 1Y
6th, 3rd, 2nd
Exhale to press, inhale back to centre.
Muscles Worked:
Core Stabilisers: Internal/external obliques, transverse abdominis — trunk stability in side-lying.
Gluteals: Maximus, medius & minimus — hip abduction/control.
Hamstrings: Assist hip extension/leg press.
Muscles Mobilised:
Hip Adductors & Flexors: Stretch during leg press.
Ball:
The ball is under the head as a pillow for comfort and support.
Regression:
Shorten the range of motion.
Springs: Reduce spring tension for a lighter load (1Y).
Progression:
Straighten the bottom leg to decrease the base of support.
Springs: Add springs to create more challenge (1B1Y).
Modification:
Perform a side-lying leg press without the strap.
Toes Turned Up:
Externally rotate the leg so toes turn slightly upward.
Combination Leg Press & Hinge:
Perform one Hinge and one Leg Press.