Reformer Pilates: Scooter

Reformer Repertoire

Leg Work:

Scooter

Alternate Names

Standing Leg Press

Derived From

Classical Reformer: Running Preparation

Primary Element

Stability

Why for Primary?

To create, develop and connect with the pelvis stabilisation muscles such as gluteus medius and the deep core transversus abdominis whilst working in hip extension.

Secondary Element

Strength

Why for Secondary?

To develop and improve gluteal and leg muscle strength, particularly in the gluteal muscles of the standing leg, and the quadriceps of the pressing leg.

Tertiary Element

Mobility

Why Tertiary?

To develop and improve mobility at the hip joint in extension.

Repetitions

8-10 each side

Apparatus Setup

Suggested springs

  • Number system: 1 spring
  • Colour system: 1 x red spring
  • Resistance: light to medium

 

Foot bar one position down from vertical, or on many Reformers the top angled position. If the client if particularly short, move the Foot Bar up to the vertical position to its easier to take hold of with the hands and maintain the ideal torso positioning.

Plane of Motion

Sagittal

Targeted Muscles

To create, develop and connect with the pelvis stabilisation muscles the focus is gluteus medius and gluteus maximus and the deep abdominal muscles transversus abdominis.

To work on strengthening the leg muscles the focus is on the below:

The ‘knee extensors’ or quadriceps muscle group of the anterior thigh facilitate the pressing away of the carriage creating a concentric contraction.

They comprise:

  • Rectus femoris
  • Vastus intermedialus
  • Vastus medialis
  • Vastus lateralis

 

Hip extensors – muscles which open or lengthen the front of the hip and move the leg backwards. Primary hip extensors include:

  • Gluteus maximus
  • Posterior head of the adductor magnus
  • Hamstrings

Warnings

This exercise may be difficult for clients with tight hip flexor muscles, as that may restrict their range of motion in the hip extension of the pressing leg. It may also be unsuitable for clients with some hip, knee or ankle issues or if hip extension if contraindicated.

Execution

Face the foot bar and place the hands onto the foot bar shoulder width apart with the arms straight. Press one foot against the shoulder rest with the knee off the carriage. Place the other foot on the ground alongside the Reformer. Bend the knee of the standing leg, lining up the heel underneath the base of the foot bar or springs. Draw in the transverse abdominis and hinge the torso forward.

Exhale to extend the leg that is on the carriage moving the carriage away. Pause before the pelvis starts to move anteriorly. Inhale draw the leg forward bringing the carriage towards park or the stopper. Emphasise the inward motion maintaining stability of the shoulders, torso and pelvis.

Observations

Do a body scan of the client taking note of the following points

  • Pelvis
    • Are the hip bones even horizontally or is the client leaning towards and biasing the supporting standing side?
    • Is the client rotating towards the carriage or the pressing leg?
    • Is the client arching their back to achieve the hip extension movement, or are they able to stay within a range of motion pressing back that enables the pelvis to stay still?
  • Legs
    • Is the pressing leg knee locked? You’re looking for a soft and straight knee, not dropping inwards and not locked. Have the client bend the knee slightly and reach it out to connect more into gluteal stability muscles
  • Feet
    • Are the insides of the foot lifting or leaning outward? (supinated) 
    • Are the insides of the foot rolling inward? (pronated)
  • Apparatus
    • Is there tension on the springs the whole time? Or is the carriage crashing to the stopper or ‘park’ indicating a lack of control and a push by the client beyond their ideal range of motion? If the carriage is crashing encourage the client to reduce their range of motion and slow their movement down to focus on controlling the return phase, or reduce the spring load so the client can control the spring.

Learning Style Technique Cues

Auditory – word associations that connect mind and body

  • The aim is to keep the pelvis still whilst the legs are moving
  • Say the client’s name when you’re about to interact with them
  • Squeeze the glute muscles of the pressing leg as you press the carriage back

 

Visual

  • Imagine a sprinter pushing back into the starting block before a race the power surges as the leg comes forward
  • You may demonstrate a part of the movement as a visual representation for the client to see

 

Kinaesthetic

  • Feel the abdominals engage, maintaining a C-Curve of the body the whole time
  • Keep the knee of the stabilising leg in line with the hip (avoid it collapsing inwards) to recruit or activate the glute stabilising muscles

Modifications and Variations

Regress the exercise by

  • Reducing the spring resistance to one blue spring to connect more into the stability component of the exercise and reduce the leg load on the pressing leg. The client may need a pole or prop for balance to assist if the spring becomes too light, or try moving the Foot Bar into the top or vertical position if possible to use as a balance assist
  • Turning the foot of the supporting or standing leg out so there is more surface area to stand on
  • Reducing the repetitions and/or pace
  • Working on Reformer Leg Work: Single Leg Press as you’re removing gravity and working in a supported position lying on the carriage. You can also work on your ankle, knee and hip alignment here to support gluteal activation
  • Working on Mat Abdominal Series: Double Leg Stretch to connect with and activate the abdominals through to the legs before moving into this exercise
  • If the client has tight hip flexor muscles try a hip flexor stretch before the Scooter exercise to enable more hip extension of the pressing leg

 

Progress the exercise by

Series and Transitions

This exercise is part of the Leg Work Singles series which includes a range of other exercises in the fundamental and progressive repertoire. The Leg Work series can also be found in the Wunda Chair repertoire and the Cadillac repertoire.

Transition in one movement to the third Leg Work exercise by removing the hands from the Foot Bar and straightening the standing leg ready for Leg Work: Lunge.