Pilates
Cadillac Leg Spring Frog
Cadillac Leg Spring Frog is a lying-down Pilates exercise in which you press your legs against spring resistance with your heels together. It trains the inner thighs and glutes while challenging pelvic control.
- Beginner
- Compound
- Low injury risk
- Rest 45 sec
How to do it
- Lie on your back with your head toward the leg-spring attachment end of the Cadillac.
- Place each foot securely in its leg-spring strap.
- Bend your knees toward your chest with your heels together and knees comfortably apart.
- Press your legs out to a raised diagonal, keeping your heels touching as your knees straighten.
- Bend your knees back to the starting position along the same path.
Form cues
- Keep your neck and shoulders relaxed.
- Lengthen through your heels.
- Exhale to press; inhale to return.
Common mistakes
- Arching your lower backPress toward a higher diagonal so your pelvis stays still without your lower back lifting farther from the mat.
- Forcing the knees wideUse only the outward rotation available at your hips without twisting your knees or ankles.
- Letting the springs snap you backSlow the return so you control the springs throughout the movement.
Safety
Excessive spring tension or range can strain your hips or lower back. A slipping strap or unsecured clip can cause a sudden pull or loss of leg support.
- Check that spring clips are fully closed and straps are secure before starting.
- Have the attachment height and spring resistance fitted to you before your first session.
- Stop the set if you cannot keep both legs moving evenly.
- Release spring tension before removing your feet from the straps.
If you have hip, knee, or lower-back pain, use a smaller pain-free range or ask a physiotherapist before continuing.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Cadillac
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 45 sec
Choose spring resistance that allows smooth movement in both directions rather than the strongest available setting.