Side Split
Reformer Pilates how-to and muscles worked in 3D
Open the legs from the hips while maintaining support through both feet.
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Preparation
Stand sideways with one foot on the fixed platform and the other on the carriage. Support both feet without locking the knees.
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
Stand sideways with one foot on the fixed platform and the other on the carriage. Support both feet without locking the knees.
Breathing example: Breathe comfortably
2. Movement
Open the legs from the hips while maintaining support through both feet.
Breathing example: Exhale
3. Observe
Observe a small opening first; the model range is not a target.
Breathing example: Keep breathing
4. Complete the cycle
Keep the upper body centred while drawing the legs towards each other.
Breathing example: Inhale
Observation points
Observe a small opening first; the model range is not a target.
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 Split. 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.