Single Leg Deadlift
Reformer Pilates how-to and muscles worked in 3D
Hinge forwards at the front hip and reach the arms forwards.
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Preparation
Place the selected foot on the fixed platform at the footbar end and the other foot on the carriage. Keep the pelvis facing forwards and the back long.
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 foot on the fixed platform at the footbar end and the other foot on the carriage. Keep the pelvis facing forwards and the back long.
Breathing example: Breathe comfortably
2. Movement
Hinge forwards at the front hip and reach the arms forwards.
Breathing example: Exhale
3. Observe
Observe the fold at the front hip.
Breathing example: Keep breathing
4. Complete the cycle
Support through the front leg and return the trunk to standing.
Breathing example: Inhale
Observation points
Observe the fold at the front hip.
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 Deadlift. 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.