Reformer Repertoire
Side Kick Series:
Circles
Alternate Names
N/A
Derived From
Mat Pilates: Side Kick Series
Primary Element
Stability
Why for Primary?
To create, develop and connect with the pelvis stabilisation muscles such as gluteus medius and minimus and the deep core transversus abdominis to create pelvis stability and practice hip disassociation.
Secondary Element
Mobility
Why for Secondary?
The hip and ankle joints are all working here, although not always through their full range of motion.
Tertiary Element
Strength
Why Tertiary?
To develop and improve gluteal strength, particularly in the stabilising and hip abductor muscles gluteus medius and minimus.
Repetitions
4-5 each direction, each side
Apparatus Setup
Suggested springs
- Number system: 0.5 spring
- Colour system: 1 x blue spring
- Resistance: light
Foot Bar one position down from vertical, or on many Reformers the top angled position.
Use a ball or cushion under the client’s head for neck support, and use a small hand towel or foam under the client’s underside waist to aim for a neutral position even if lying on their side.
Plane of Motion
Sagittal and Transverse
Targeted Muscles
To create, develop and connect with the pelvis stabilisation muscles the focus is gluteus medius and gluteus minimus and the deep abdominal muscles transversus abdominis.
To strengthen gluteal muscles in abduction the focus is gluteus medius and gluteus minimus.
Warnings
This exercise may be difficult for clients with tight hip flexor muscles, as it may be uncomfortable to sweep the leg forward into deep hip flexion. Try to not bring the leg too far forward and keep the leg up at hip height or higher.
It may also be unsuitable for clients with some hip or ankle issues, or who are unable to move in a pain free range of motion.
Execution
Lie on one side on the Reformer leaning on the forearm of the lower arm with the hands behind the shoulder rests. Place the foot of the top leg into the front strap, bending the bottom leg. Engage the underside oblique abdominal muscles and shoulder stabilisers to support the torso. Lift the top leg up to hip height and straighten the leg, engaging the hip abductors.
Exhale to abduct the leg, then sweep it down and around creating a circle, inhale to continue into a second circle. Aim to alternate breaths per circle, creating a small continuous movement at hip height.
Observations
Do a body scan of the client taking note of the following points
- Pelvis
- Are the hip bones even vertically or is the client leaning their top hip bone back?
- Is the client neutral with their pelvis, with a gap underneath the underside waist?
- Legs
- Is the top leg knee locked? You’re looking for a soft and straight knee, not dropping inwards and not locked. Have the client reach the knee up slightly to connect more into gluteal stability muscles
- Is the client able to keep the top leg at hip height or higher? Keep the leg lifted to avoid engaging the hip adductor 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
- Aim for a small but continuous movement throughout the repetitions
- Try to minimise rocking the torso back and forwards
- Say the client’s name when you’re about to interact with them
Visual
- Imagine tracing the same shape perimeter each time
- You may demonstrate a part of the movement as a visual representation for the client to see
Kinaesthetic
- The motion of the leg should feel smooth and continuous
- Bias most weight into the strap and reach the leg out into the strap
Modifications and Variations
Regress the exercise by
- Reducing repetitions and/or pace
- Reducing the range of motion so the client can focus on pelvis stability without the hip flexors taking over
- Working on Side Kick Series: Rectangles
Progress the exercise by
- Increasing the spring settings to one red spring
- Adding variations such as pulses, external or internal rotation
- The exercise can also be progressed by bringing the working leg further forward and aiming for smaller more precise movements
- Progress towards
Series and Transitions
This exercise is part of the Side Kick series which includes a range of other exercises in the fundamental and progressive repertoire. The Side Kick series can also be found in the Mat and Cadillac repertoire.
Transition to the fifth and final Side Kick exercise by keeping the top leg lifted and straight towards the Foot Bar ready for Side Kick Series: Drop and Catch.
