Set-up:
Lie supine on the carriage.
Place one heel on the footbar and the other foot inside the Pilates ring.
Hold the ring with palms facing up and press gently with the foot in the ring to create a hamstring stretch.
Maintain a neutral spine.
Movement:
Press the carriage out by extending the leg on the footbar, keeping the foot flexed.
Slowly return to the starting position, controlling the carriage.
Keep gentle pressure on the ring with the other leg to maintain the stretch.
Top Range Pulses:
Perform small presses near full extension, building quad endurance and control.
Bottom Range Pulses:
Perform small pulses close to the start position, strengthening the thighs and glutes.
1R 1B
2nd, 1st
Exhale to extend, inhale lower.
Muscles worked:
Gluteus Maximus, Medius & Miniums – actively contract to stabilise the pelvis and support hip extension of the leg on the footbar; Medius/minimus engage laterally to keep hips level.
Quadriceps – extend the knee of the footbar leg while controlling the carriage; maintain tension to prevent locking.
Core: Abs & Obliques – maintain neutral spine, prevent pelvic tilt, and coordinate upper and lower body stability.
Muscles Mobilised:
Hamstrings of the ring leg – gently lengthen as the ring leg presses and stretches, providing hamstring activation.
PILAT3S Ring Needed.
Regression:
Without Ring. Smaller range of motion. Regular parallel heel extensions.
Springs: Use lighter springs to reduce load on the thighs.
Tempo:
Change: Alternate slow and quick presses. Improves control and coordination.
Arms:
Coordinate arm movements for example, chest press or flys.