Summary
The Pilates Reformer Single Leg Single Heel exercise involves maintaining a constant abdominal contraction while bending and extending a single leg supported by the heel on the footbar. The unsupported leg remains elevated, straight, and engaged throughout the movement. 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. Core stability during asymmetric load on the lower body is also improved.
Purpose
- Strengthen the hip extensors and quadriceps.
- Enhance core stability while the lower body moves under an unevenly distributed load.
Reformer Setup
- Footbar in an elevated position.
- Spring tension is moderate.
- Carriage stoppers are adjusted to allow full bending of the knee to 90 degrees without hitting stoppers.
- Headrest is positioned for comfort (can be up or down).
Starting Position
- Supine on the carriage, tailbone centered.
- Heel of one foot on footbar, ankle dorsiflexed (toes pulled towards shins). Other unsupported leg extended straight to a 30 degree elevation with quadricep engaged and the ankle in dorsiflexion.
- 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 straight. The unsupported leg stays straight and engaged, and remains stationary. Both ankles remain in constant dorsiflexion (toes pulling towards shins) throughout the movement.
- On exhale, bend the knee of the supporting leg to return to the starting position. The unsupported leg stays straight and engaged, and remains stationary. Both ankles remain in constant dorsiflexion (toes pulling towards shins) throughout the movement.
- 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 4. 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 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.
Modifications & Variations
- Perform exercise with the unsupported leg bent in tabletop throughout the entire movement.
- 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.
