Mat Pilates: Hamstring Pull

Mat Repertoire

Hip Mobility:

Hamstring Pull

Alternate Names

Single Straight Leg Stretch, Scissors

Derived From

Classical Mat Pilates: Single Straight Leg Stretch

Primary Element

Mobility

Why for Primary?

To create mobility through the hips in flexion and extension. The leg reaching away is stretching the front of the hip or hip flexors and activating hip extensor muscles (gluteals and hamstrings). The reaching overhead is stretching hamstrings and activating hip flexor muscles.

Secondary Element

Strength

Why for Secondary?

To strengthen the abdominals in a flexed torso position, and the legs in the increased range of motion.

Tertiary Element

Stability

Why Tertiary?

To create and develop pelvis stability whilst the legs are scissoring.

Repetitions

4-6 each side

Plane of Motion

Sagittal

Targeted Muscles

To create pelvis stability and initiate the posterior tilt the targeted muscles are the deep abdominal muscles transversus abdominis.

To reach the leg backwards or overhead, the primary muscles are the gluteals and hamstrings

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

 

To move the leg forward the primary muscles are the hip flexors

  • Psoas
  • Illiacus
  • Rectus femoris

Warnings

This exercise may be unsuitable for clients who are unable to activate abdominals or where abdominal activation is contraindicated.

It may also be difficult for clients with tight hip flexors and/or hamstrings so it may be beneficial to stretch as part of a Warm Up if intending t include this exercise in a program.

Execution

Lie supine on the Mat with the legs in a table top position (hips and knees at a 90-degree angle). Place the hands onto the knees and chest lift forward extending one leg towards the ceiling the other long hovering above the mat, the hands supporting the back of the vertical leg.tabletop

Double exhale to pulse the vertical leg toward the forehead, inhale to change over or scissor the legs, maintaining the chest lift throughout.

Observations

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

  • Head and Neck
    • Is the back of the neck long and crease-free? A slight retraction of the neck with the chin tucked can help avoid straining the neck
  • Pelvis
    • Are the hip bones even horizontally or is the client leaning to one side?
    • Is the pelvis stable and tilted posterior throughout? The leg reaching away and downwards will want to pull the pelvis anterior if it goes too low
  • Legs
    • Is the second pulse allowing for a deeper hamstring stretch with the leg reaching upwards?
    • Are the legs able to move independently with the hands guiding? Use the strength of the legs as opposed to the arms pulling

Learning Style Technique Cues

Auditory – word associations that connect mind and body

  • Aim to draw the chest and leg towards each other, not the head and neck moving
  • Keep the elbows tucked in and shoulders relaxed and anchored so the movement comes from the shoulders, not the elbows bending
  • Say the client’s name when you’re about to interact with them

 

Visual

  • Image a pair of scissors at the closed position when the legs are at 45 degrees, then the open position when the legs are reaching away. Aim for even ‘blades’ of the scissors throughout
  • You may demonstrate a part of the movement as a visual representation for the client to see

 

Kinaesthetic

    • Keep the torso completely still maintaining the height of the chest lift and let the legs move in and out or scissor upwards and downwards
    • Push the top leg into the hands to help keep the torso lifted

Modifications and Variations

Regress the exercise by

 

Progress the exercise by

  • Adding pace and/or repetitions
  • Working towards Hip Mobility: Scissors
  • Working towards Hip Mobility: Control Balance
  • Rocking backwards overhead and forwards up to a seated position but keeping the scissors blades (or legs) in the same position with the hands holding the top leg
  • Placing the hands behind the head or increasing the pace and repetitions
  • Adding ankle weights

Series and Transitions

This exercise is part of the Hip Mobility series. This series can also be found in the Reformer repertoire, Wunda Chair, Barrel and Cadillac repertoire.

Inspired Academy follows the order below to create stability and mobility before adding strength.