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Single Leg Squats with Roll Back Bar on the Cadillac

Home  »  Pilates Cadillac Exercises | Free Tutorials   »   Single Leg Squats with Roll Back Bar on the Cadillac
  • August 11, 2022
Single Leg Squats with Roll Back Bar on the Cadillac or Tower Online Pilates Classes
  • Difficulty: Intermediate/Advanced
  • Equipment Needed: Cadillac or Tower, Roll Back Bar (I love using the Contrology Cadillac.)
  • Reps: 3-5 each side
  • Warning: Not ideal for some knee, lower back, shoulder or neck issues.
  • Questions: Contact us here

Single Leg Squats with Roll Back Bar on the Cadillac

Single Leg Squats on the Pilates Cadillac or Tower with the Roll Back Bar are a great way to level up your Squats! The Roll Back Bar is a great place to learn Squats and Single Leg Squats before doing them with the Arm Springs or on the Reformer. When learning the Single Leg Squat with the Roll Back Bar note that the transitions are not as smooth as with the Arm Springs. But, the bar allows you to use balance out any asymmetrical strengths/weaknesses you may have. Once you feel you have it down swap the Roll Back Bar for the Arm Springs.

Lift your chest and elbows up as you squat down. Reach leg from center.

-Lesley Logan

Typically done after Squats with two legs. If transitioning from the Squats to one leg you will want to reset your feet from parallel and a hip distance apart to heels together and toes apart. Standing facing the Roll Back Bar heels together, toes apart, shoulders over hips and hips over heels. Hold the bar wide with both hands, thumbs wrapped around. Elbows bent and at shoulder height. It’s not a bicep curl so keep elbows bent more than 90 degrees. Reach one leg straight out and ideally at the level of your hip. But, can be wherever you can reach it out from your center.

Without bending the elbows Squat down on one leg and then stand back up. Repeat and switch legs. If going well add in the same forward fold as with two legs.

Flip the palms over on the bar and reach the bar for the floor under your shoulders. As you round forward your leg sweeps and reaches back. Pull the bar to your shin and then reach it back under your shoulders. Roll up to standing and reach the leg forward. Repeat. If going well put the two actions together.

Squat down on one leg, stand up round forward and sweep the leg back. Reach the bar for the floor and then to your shins. Then back under your shoulders. Roll up and reach the leg forward. Repeat and then switch sides.

Be sure to check out more of my Pilates Cadillac exercises. I want to help you continue your Pilates Cadillac training!

By lesley.logan

Lesley Logan, NCPT, is the founder of OnlinePilatesClasses.com, the first free online catalogue of Pilates exercise tutorial videos, where you can also find weekly online mat classes and workshops. When not teaching from her studio in Los Angeles, Lesley can be found traveling the world leading Pilates retreats, or offering Pilates business coaching to studio owners and other instructors through her private mastermind group. Connect with Lesley on instagram @lesley.logan or through the contact page on this site.

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>> Wondering what mat I’m using? You can find out more here.

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>> Wondering what reformer I’m using? You can find out more here.

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>> Wondering what mat I’m using? You can find out more here.

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>> Wondering what mat I’m using? You can find out more here.

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Online Mat & Reformer Pilates Class Descriptions:

Let’s get our Open Leg Rocker on!! This Pilates Mat classic works the abs, massages the spine, improves balance, and promotes flexibility. We’ll work on ways to grow into this exercise, or if you’re already a rocker, we’ll have some fun variations. We’ll use the Reformer to helps us find more length & strength…and sneak in some Open Leg Rocker there, too! We won’t need any props in either the Mat or Reformer, just bring your Rock-Star selves!

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    >> Wondering what mat I’m using? You can find out more here.

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