Hip Adduction
Reformer Pilates how-to and muscles worked in 3D
Draw the knee on the carriage towards the fixed foot.
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Preparation
Place the selected knee on the carriage and support the opposite foot on the side frame. Keep the upper body upright.
Check your equipment manual and the setup taught by your instructor. Model spring colours and dimensions are not equipment settings.
Four movement phases
1. Set up
Place the selected knee on the carriage and support the opposite foot on the side frame. Keep the upper body upright.
Breathing example: Breathe comfortably
2. Movement
Draw the knee on the carriage towards the fixed foot.
Breathing example: Exhale
3. Observe
Avoid leaning the trunk sideways to pull the carriage.
Breathing example: Keep breathing
4. Complete the cycle
Maintain the height of the upper body as the carriage returns outwards.
Breathing example: Inhale
Observation points
Avoid leaning the trunk sideways to pull the carriage.
Breathing is an example. Stay within the range you have learned and stop if you experience pain or discomfort.
These English notes describe the prototype model. They are not a personalised exercise prescription or a complete teaching syllabus. The content is being produced under the supervision of CoconeRu. Move and reviewed in stages. This does not provide medical advice or an individual exercise prescription.
Match the name with the movement
The lesson name is Hip Adduction. Similar names can refer to different setups, support points or teaching intentions. Compare this preparation and its four phases with the variation you learned.
What to check in 3D
- Pause the start and identify contact with the mat, bar or carriage.
- Choose a phase and view the limbs and trunk from another angle.
- Read the return and breathing cue, then note a question for your instructor.