Standing Single Leg Spring on the Cadillac
Standing Single Leg Spring on the Pilates Cadillac or Tower is one of those Pilates exercises that challenge the leg that doesn’t appear to be working as much if not more than the leg doing the movement. In fact, if you’re doing this exercise from the right place you will feel the standing leg and your entire center working hard to make this spring move with control in all the directions. The cool thing about this series is you can practice it without a spring and still feel the challenge in your body. If you find you have a weak side, do this with the weaker side then stronger then weak side again.
Feel your outer hip, inner thigh and hamstrings engage and lift tall.-Lesley Logan
Standing with your side to the Cadillac place the spring on the arch of your foot. Lift your center tall and your hands can hold a gondola pole or be on your hips or behind your head. Whatever helps you connect more to your center and not lean to one side.
Out: The outside leg will press out on the spring without taking your body off the standing leg. Be mindful you are not pushing from your knee joint. The standing leg is slightly behind the spring. The foot stays on the floor as it presses out and resists in. Do 5-10.
Across: Spin the strap around your foot as you spin around and face the other way. Make sure you standing leg is behind the spring and pull the spring across your body and resist it back 5-10x. Again, be mindful you do not lean to make the spring move.
Back Straight leg: turn to face the Cadillac you can hold the pole or put your hands behind your head. Place the top of your foot on the floor and lifting up through your spine reach your toes behind you. Feel a stretch across the front of your hip.
Back Bent Leg: bend your knee and reach a bent leg back without compensating and leaning forward. You should feel it in your hamstring and glute of the spring leg and the outer hip of the standing leg.