Single Leg Kick
The fear around performing back extension exercises such as Single Leg Kicks is real. The pain from compressing the lower back joints is real. If you struggle with doing or teaching this exercise, here is the step-by-step solution for the pain-free experience.
I remember my early Pilates days. Back extension exercises were hard to perform until I learned and understood in my body how to keep my pelvis aligned with my spine :)
Learning how to organize the pelvis first changes the experience of many back extension exercises—not just this one.
Whether you are performing exercises lying on your back or on your stomach, the same rules apply: support your lower back by activating your lower abs.
However, in a prone position (on your stomach) you must be extra careful to not to compress your lower back joints.
If you are an athlete, or just have tight hip flexors, this one is for you.
All the Pilates exercises where you are lying on your stomach with your upper back lifted and have one or both of your legs lifting will improve your hip mobility.
How?
It is a perfect setting for elongating and stretching your hip flexors.
And remember: press the tip of the pubic bone down into the mat to activate your abdominals—and even the glutes. Only then can the hip flexors be properly addressed.
You all know that correct form exists at the root of every Pilates exercise—or that it definitely should.
Otherwise you can quickly turn an exercise like Single Leg Kicks into a really bad experience by allowing the low back joints to compress….