Side Lying Clamshell
Reformer Pilates how-to and muscles worked in 3D
Keep the foot supported while opening the upper knee from the hip.
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Preparation
Lie on your side with the head supported, the lower foot on the carriage and the upper foot on the bar. The selected side is uppermost.
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
Lie on your side with the head supported, the lower foot on the carriage and the upper foot on the bar. The selected side is uppermost.
Breathing example: Breathe comfortably
2. Movement
Keep the foot supported while opening the upper knee from the hip.
Breathing example: Exhale
3. Observe
Avoid rolling the whole pelvis backwards to open the knee.
Breathing example: Keep breathing
4. Complete the cycle
Maintain pelvic orientation as the upper knee returns slowly.
Breathing example: Inhale
Observation points
Avoid rolling the whole pelvis backwards to open the knee.
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 Clamshell. 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.