Single Leg Footwork
Plane of Motion
Sagittal
Spring Setting
Medium
2 Springs on Top or Mid Hooks
Muscle Focus
Hip Extensors
Gluteus Maximus, Hamstrings: Semimembranosus, Semitendinosus & Biceps Femoris
Knee Extensors
Quadriceps Femoris: Rectus Femoris, Vastus Lateralis, Vastus Intermedius, Vastus Medialis
Hip Flexors
Iliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae, Pectineus
Spinal Stabilizers
Transversus Abdominis, Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Objectives
Foot placement matches the setup used on the reformer, with the added demand of maintaining an upright seated position.
The movement challenges trunk stability through coordinated activation of the abdominals and spinal extensors while working with only one leg on the pedal.
It strengthens the muscles responsible for supporting and extending the knees. it engages both the hip flexors and extensors to support controlled movement.
It reinforces knee stability to maintain clear alignment through the hips, knees, and ankles to support better posture and reduce injury risk.
It promotes mobility of the hips, knees, and ankles.
Focus on breathing to synchronize the movement.