Footwork: Pilates V
Plane of Motion
Sagittal
Muscle Focus
Knee Extensors
Quadriceps Femoris
Straightens the knee to push the carriage out.
Resists the springs to pull the carriage in with control.
Hip Extensors
Gluteus Maximus, Hamstrings
Straightens the thigh in the hip to push the carriage out.
Resists the springs to pull the carriage in with control.
Other Muscles at Play
Anterior spinal stabilizers to maintain lumbo-pelvic stabilization.
Hip adductors to draw the legs together as they extend and build the midline connection into the core.
Plantar flexors if on the toes are on the bar to keep the heels lifted.
Dorsiflexors if the heels are on the bar to keep the ankles flexed.
Objectives
Warm up for the lower body.
Enhance the abdominal muscles, focusing on the deep internal connections, and keep the pelvis stable while building strength and flexibility in the legs.
Enhance the strength and flexibility of the knee and hip flexor muscles.
Deep abdominal contraction while the legs move against resistance to create pelvic stability.
The adductors are strengthened when the legs are brought together in full extension.
Focus on breathing to synchronize the legs, bringing them together during the movement.
Heats the body while ensuring stability of the abdomen and pelvis.
Get the body ready for reformer exercises.