- Difficulty: Beginner/Intermediate
- Equipment Needed: 2x4 and Pole
- Reps: 3-5 each direction
- Warning: Not ideal for some foot or ankle issues.
- Questions: Contact us here
Single Leg with the 2×4
Pilates offers us the opportunity to work our body with symmetrical or asymmetrical exercises. We all of a strong side and a not so strong side! Working our bodies with asymmetrical Pilates exercises is important. I especially love doing the 2×4 with the Single Leg Option. The Single Leg with the Pilates 2×4 will likely require some tool for balance. However, notice which side is stronger than the other. Or which direction. Give yourself the opportunity to start with the weaker side, do the stronger side and go back to the weaker side. Then I often go back to the symmetrical exercise and see if I can bring the weaker side into the exercise more!
It’s tempting to lock the ankle out when you lift the heel. Lift to a “working” position. Which might feel halfway to your “up.”
Place the ball of the “weaker” side on the 2×4. Heel reaching to the floor. Point the other foot and reach it and your leg towards straight and behind you without arching your lower back. To mitigate lower back arching lift your frontal hip up towards your ribs. If possible your hands can be by your side or on your hips. But, if needed use a Gondola Pole or use a wall. Lift tall through your center.
Bend the knee of the 2×4 leg. With a bent knee lift your heel up. Straighten your leg while heel is still up. Then reach your heel down to the floor. Repeat 3x
Reverse directions, lift the heel up. With the heel lifted bend your knee. Maintaining the bent knee reach the heel down. Straight then leg. Repeat 3x
Switch legs and repeat. If needed repeat on the “weaker” leg.
Be sure to check out more of my 2×4 workout videos. I want to help you continue your 2×4 training!
