Set-up:
Place one foot on the platform and the other on the carriage, keeping the feet parallel.
Keep a long spine and neutral pelvis.
Start with hands on the hips for stability.
Movement:
Inhale, open the carriage away from the platform.
Exhale, return the carriage to start with control.
Maintain upright posture and pelvis alignment throughout.
Pulses:
Hold at maximum and bring the carriage a tiny bit in and out.
Squat:
Hold carriage still just before the stopper. Squat or make controlled squat pulses.
1B
3rd, 2nd
Inhale to open, exhale to close carriage.
Muscles Worked:
Adductors for inner-thigh activation and carriage control
Gluteals and quadriceps for leg stability.
Transverse abdominis and rectus abdominis for core stabilisation.
Deltoids and scapular stabilisers if arm variations are added.
Muscles Mobilised:
Hip flexors and pelvis through wide stance.
Dumbbells:
Add bicep curls or lateral extensions to challenge upper body while closing the carriage.
Ball:
Hold or squeeze to integrate upper-body stability and control.
Ring:
Squeeze on closing to intensify adductor and upper-body engagement (Make sure the arms match the effort of the legs).
Regression:
Limit range of motion and keep hands on hips.
Springs: use heavier springs to help control the carriage, reducing demand on the adductors.
Progression:
Slow the return or hold at end range to deepen inner-thigh endurance. Walking the foot toward the shoulder rests increases difficulty.
Springs: use a lighter spring for more instability, requiring the adductors and core to work harder (1Y).
Modification:
Perform with a smaller range of motion, feet closer together, or drop down on knees for more stability.
Oblique Twist:
Hands at prayer or hands behind head, elbows wide: The torso remains upright and aligned when opening the carriage. On the return, rotate the torso toward the platform side. Keep hips square and still.
Lateral Arm Raise:
As the legs move outward, raise both arms to shoulder height in a lateral lift. Lower arms with control as the carriage returns.
Forward Hinge:
Add a hip hinge with a long spine as the carriage opens. Maintain neutral alignment to activate the hamstrings. Rise back while returning the carriage.