Single leg press on the reformer and variations

Single leg press is a fantastic functional exercise to challenge lower limb strength, pelvic control and hip extension dissociation in standing.

You can modify the start position to vary the challenge.
– start with light hand support from the foot bar as shown in the video – remove the hand support once confidence increases. Hands on the hip will provide a greater sense of awareness and cue clients to keep pelvis stable and extend just from the hip. Once awareness and balance is adequate, add in the arm movement to provide another element of complexity.

– standing on the reformer will further challenge balance so consider falls risk before performing this modification.

Bias different muscle groups – try extending from the back leg only then adding a lunge movement, deepening the flexion of the front leg.

– place the moving leg into the large loop of one strap as shown in video – notice the increased challenge provided by working against the rope which moves in multiple directions. Keep the toes on the floor as a starting point, then lift the foot from the floor to progress. Modify the degree of hip flexion in the stabilizing leg to further challenge gluteals.

You can find more exercises like this from APPI’s Equipment Level 1 course.

EQUIPMENT LEVEL 1
Equipment level 1 is the first step in the APPI equipment certification and is the perfect introduction to the large Pilates equipment, covering a range of beginner movements. 

View upcoming Pilates Equipment Level 1 course dates here.