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side lying leg Work on the arc
Springs: 2RB to 3RB
Footbar: Low
Arc only: Low slope to footbar, middle arch or
Arc and step: Step toward the footbar, middle arch
The Side Lying Leg series helps develop medial and lateral
hip and leg strength to improve the stability of the hips and
pelvis in standing, walking and running. This is a very useful
exercises for balancing the forces around the knee, hip and
ankle.
Starting Position
Lie on your side on the Reformer with the bottom leg bent
and the torso supported by the Arc. Support the head with
the hand. Place the top leg on the footbar in parallel with the
toes level with the end of the footbar padding to create a right
angle at the hip joint.
Movement Sequence
•
Exhale
– Press the footbar away keeping the leg parallel to
the floor.
•
Inhale
– Bend the knee and return to the starting position.
Variations
Medial foot: Place the medial side of the foot on the bar and
press back to engage the medial side of the leg.
Lateral foot: Place the lateral side of the foot on the bar and
press back to engage the lateral side of the leg.
Hip extension: Place the foot farther back on the footbar
to focus on hip extension and to increase the work on the
quadriceps. The heel will be elevated in this position.
External hip rotation: Place the heel on the footbar with the leg
in external rotation. Keep the hip, knee and ankle aligned as
you press the carriage back.
Balanced Body University reformer manual
©2009 Balanced Body Inc. All rights reserved.
May not be reproduced in whole or in part.
1 side lying legs Parallel - starting Position
2 straighten the leg and press the carriage back
1 side lying legs Turned out - starting Position
2 straighten the leg and press the carriage back
8
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