Pilates exercises explained
One Leg Kick
The Pilates exercise "One Leg Kick" dynamically stretches the front of the thigh and at the same time strengthens the back of the thigh. In addition, by changing the position of the feet, this exercise is also a coordination exercise.
Exercise description
As a beginner, stay in the prone position for the time being and pull the lower leg towards the buttocks 3 times during exhalation. The foot position changes from point to flex and back to point.
Advanced do the same movement in the forearm support position.
No matter which position is adopted, it is important to ensure deep core stability. The upper body must remain as still and stable as possible. The head must not swing along.
We repeat the exercise 4 to 6 times per side.
Frequently asked questions
Does exercise hurt a sore knee?
Normally, no. On the contrary, participants with knee problems usually benefit from this exercise if it is set up well.
Pro Tip From Maria
Since you never know if your knee joint is ready for this very dynamic movement, you should perform the exercise slowly, yet forcefully, on the first pass.
Video with the brief explanation of the Pilates exercise One Leg Kick
Most common errors
Tearing of the lower legs.
Too hectic movement.
Coordination difficulties - which is not really a fault, but is trained by repeating the exercise.
Assistance
What can you do if the exercise is too difficult?
Practice, practice, practice.
All exercises where you can't see the legs or where they are not on the floor cause confusion in the brain. But it is very, very important for our brain to set new coordinative stimuli.
Training support
Learn Pilates Online.
How?
How the online Pilates course works
