Pilates
Cadillac Side-Lying Leg Spring Press
The Cadillac Side-Lying Leg Spring Press moves your top leg backward against spring resistance. It trains your glutes and outer hips while your trunk stays steady.
- Intermediate
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Lie on your side on the Cadillac mat with your head supported.
- Bend your bottom knee for support.
- Place your top foot in the fitted leg-spring loop.
- Rest your top palm on the mat in front of your chest.
- Position your straight top leg at hip height, slightly forward of your torso.
- Sweep your top leg backward until your thigh lines up with your torso.
- Return your leg to its starting position along the same path.
Form cues
- Keep your waist gently lifted.
- Point your kneecap straight ahead.
- Breathe out as you press.
Common mistakes
- Rolling your pelvis backwardKeep your top hip directly above your bottom hip throughout the movement.
- Arching your lower backShorten the backward sweep so the movement comes from your hip rather than your spine.
- Bending your working kneeMaintain a long leg with a soft knee instead of turning the movement into a knee press.
Safety
An uncontrolled spring return can pull your leg abruptly and strain your hip or lower back. A loose foot loop or unsecured clip can release under tension.
- Have a qualified Pilates professional set the spring attachment and fit the foot loop before your first session.
- Check that the spring, clips, and loop are intact and securely attached.
- Use resistance that lets you control the full return without being pulled forward.
- Release spring tension before removing your foot or changing sides.
If lying on your side causes hip pain or the press aggravates back symptoms, choose a supported supine version and seek physiotherapist advice.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Cadillac
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps per side
- Rest
- 1 min