Side-Lying Leg Lift
Mat Pilates how-to and muscles worked in 3D
Lift the upper leg a little from the hip while keeping it long.
Preparation
Lie on your side with legs long, the head supported by the lower arm and the upper hand in front of the chest. The selected leg is uppermost.
Use a non-slip mat and enough space. Review the method you learned from your instructor.
Four movement phases
1. Set up
Lie on your side with legs long, the head supported by the lower arm and the upper hand in front of the chest. The selected leg is uppermost.
Breathing example: Inhale
2. Movement
Lift the upper leg a little from the hip while keeping it long.
Breathing example: Exhale
3. Observe
Keep the chest and pelvis facing forwards without hiking the hip or turning the toes towards the ceiling.
Breathing example: Keep breathing
4. Complete the cycle
Lower the leg slowly to the starting height without rocking the trunk.
Breathing example: Inhale
Observation points
Keep the chest and pelvis facing forwards without hiking the hip or turning the toes towards the ceiling.
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 Side-Lying Leg Lift. 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.