Pilates exercises explained
Leg Slide
The Pilates exercise "Leg Slide" connects the upper body to the legs via the iliopsoas (hip flexor). It mobilizes the hip joint and opens the groin.
This exercise prepares us to keep the pelvis still when moving from the hip joint and to stabilize the lumbar spine.
Exercise description
We imagine an imaginary line on which we push the leg away from the body along the floor with the inhalation and bring it back with the exhalation.
Neither the thorax nor the pelvis move with it.
In the next stage, we let the knee sink outward from the playing leg during extension, i.e. external rotation occurs from the hip joint. The return from the leg takes place with the exhalation back in the leg axis.
The same is still performed in internal rotation. The knee points inward while the leg is pushed away from the body. Returning from the leg is done again with the exhalation in the leg axis.
Pro Tip From Maria
Place your hands on your iliac crest and observe if the pelvis moves out.
Before you change legs, place both legs on the floor extended and observe if you feel a difference in the hip joints.
Video with the brief explanation of the Pilates exercise Leg Slide
Most common errors
The knee falls too strongly or uncontrollably to the side.
The lumbar spine lifts too much into a hollow back during extension.
Assistance
What can you do if the exercise is too difficult?
Move the leg without external or internal rotation for the time being.
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