Summary
The Pilates Reformer Single Leg Bicycle exercise involves maintaining a constant abdominal contraction while bending and extending a single leg supported by the footbar and also simultaneously reciprocally extending and bending the unsupported leg. The focus is on the entire abdominal area as well as the hip extensors and quadriceps. In addition, this exercise works several secondary muscles, including the muscles around the knee cap. Coordination is required to move the supported and non-supported leg concurrently but opposite. Core and upper body stability during asymmetric load on the lower body is also improved.
Purpose
- Strengthen hip extensors and quadriceps.
- Improve core and upper body stability during movement of the lower body under asymmetric load.
- Improve coordination by requiring supported and unsupported legs to move reciprocally.
Reformer Setup
- Footbar in elevated position.
- Spring tension moderate.
- Carriage stoppers adjusted to allow full bending of the knee to 90 degrees without hitting stoppers.
- Headrest positioned for comfort (can be up or down).
Starting Position
- Supine on the carriage, tailbone centered.
- Ball of one foot on footbar, plantar flexed (pointing). Other leg is extended straight to a 30 degree elevation with quadricep engaged and foot in plantar flexion (pointed).
- Both legs are parallel with knees tracking directly in line with the feet.
Starting position.
Execution (8-12 Repetitions Per Side)
- On inhale, push carriage out by extending the supported leg until the leg is straight. Simultaneously bend the unsupported leg to tabletop. Both ankles remain in constant plantar flexion (pointed) throughout the movement.
- On exhale, bend the knee of the supporting leg to return to the starting position. Simultaneously extend unsupported leg until straight and engaged. Maintain both ankles fixed in plantar flexion (pointed).
- Repeat the above movements for 8-12 repetitions, then repeat entire sequence for other leg.
Position 1. Bent position.
Position 2. Extended position. 8-12 repetitions between positions 1 and 2.
Position 3. Return.
Common Mistakes
- Core and upper body movement during exercise. During the exercise, the core and upper body should remain completely immobile and stable while the legs are in motion.
- Tension in upper shoulders and neck. Ensure that the shoulders and neck are relaxed, with the shoulder blades retracted and stable.
- Lateral movement of the pelvis (side-to-side) during leg movement. Throughout the movement, the pelvis should stay steady and maintain an even position..
- Knee of supported leg does not track perfectly vertical, but instead the knee splays slightly to the side due to an external rotation. Keep the alignment from hip to knee to ankle consistent to ensure that the knee tracks in a perfectly straight and vertical line.
- Incorrect foot placement or plantar flexion of the supporting ankle results in weight not being supported by the ball of the foot. Keep weight into the ball of the supporting foot throughout the entire movement.
Modifications & Variations
- Perform exercise with the supporting ankle in dorsiflexion (ankle flexed instead of pointed). This is useful if you are unable to maintain the ankle in plantar flexion under load. This can also be used to help increase hamstring activation.
- Execute the exercise with the supporting leg in slight external rotation, keeping this rotation uniform throughout the entire movement.
- Execute the exercise with the supporting leg in slight internal rotation, keeping this rotation uniform throughout the entire movement.
