Single Leg Kick · Slow Pulses
Mat Pilates how-to and muscles worked in 3D
Bend the selected knee, bringing the heel towards the seat without trying to touch it.
Preparation
Lie prone with the chest gently lifted and both forearms on the mat. Settle the pelvis and opposite leg. The selected knee moves; this version observes one side at a time.
Use a non-slip mat and enough space. Review the method you learned from your instructor.
Four movement phases
1. Set up
Lie prone with the chest gently lifted and both forearms on the mat. Settle the pelvis and opposite leg. The selected knee moves; this version observes one side at a time.
Breathing example: Inhale
2. First pulse
Bend the selected knee, bringing the heel towards the seat without trying to touch it.
Breathing example: Exhale
3. Second pulse
Release slightly, then bend once more with a small controlled pulse. Keep the pelvis and chest steady.
Breathing example: Exhale
4. Lengthen the leg
Lengthen the leg slowly back to its starting position. The two pulses are shown slowly rather than alternating rapidly between legs.
Breathing example: Inhale
Observation points
Release slightly, then bend once more with a small controlled pulse. Keep the pelvis and chest steady.
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 Single Leg Kick · Slow Pulses. 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.