- Difficulty: Beginner | Intermediate
- Equipment Needed: Cadillac (I love using the Contrology Cadillac.)
- Reps: 3-5 of each variation
- Warning: May not be suitable for some knee issues
- Questions: Contact us here
Leg Springs on the Cadillac
Similar to my love for the Arm Springs, the Leg Springs on the Pilates Cadillac is a “go-to” for me! I enjoy warming up with them or using them as a cool down from my other apparatus workouts. The Leg Springs are more than a leg workout. The name suggests that they are all about the legs but in fact, they truly help connect your legs to your center. They also help you discover the reach from your back in both directions. Your placement will vary depending on your level of strength and abilities. Start off with only a hands distance away from the mat and over time challenge yourself by moving your arms straighter.
Don’t let the springs bend you. You press and pull the springs.
With your arms at a 90-degree angle, reaching from your back into the vertical poles or working themselves towards straight, place your feet in the straps heels together and toes apart. Press your legs out to the high diagonal and then draw circles as big as you can maintain your reach into the springs, with your spine long on mat and stability in your pelvis. You will circle 3-5 times in both directions. Once finished, hug your heels together and bend your knees back in. Reach right back out and go for a “walk.” Walk one leg down towards the mat a time for 6 counts and then walk back up towards your high diagonal. Repeat for 3 sets.
After you have successfully walked, hug your heels together and bend your knees back in. Reach back out and go into your bicycle three times in each direction. Be mindful of letting the springs bend your knees vs you pulling your heels towards your seat. After 3 sets, press your legs to straight, hug your heels together, and bend your knees back in. Stretch back out and beat your legs open and closed 8 times. Hug your heels together for 8 counts. Lower your legs slightly and repeat. Then lower your legs towards the mat again and repeat. Once finished with your third set, draw tiny circles. You should feel these in the back of your legs. Finish up, hug your heels and bend your knees. Finally, end with the big frogs. Press your heels together and to the mat, reach them out, open the legs along the mat, lift up towards the high diagonal, hug your legs together and bend back in. Repeat two more times and reverse direction.
Be sure to check out more of my Pilates Cadillac exercises. I want to help you continue your Pilates Cadillac training!
This is a great exercise!
I totally love leg springs but I ALWAYS feel the strap on my ankle area and it kind of hurts… like Ive gone back to my teachers manual often to see if I can tweak it but i never fails. So I dont feel confident in the area for myself or for teaching..do i just need to get the sherpa straps!!? ha…no but really…what’s your tip?
Hey Dana, since you’re an OPC member do you mind showing me a pic of your strap and also your feet in the straps?
I have some ideas and I’d love to see you move in your straps before I say “long leggings and socks” haha
There are options. Including there is a company that does lampskin straps