Strength Training · Pilates
Pilates Ring Side-Leg Press
The Pilates Ring Side-Leg Press is a side-lying squeeze that trains your inner thighs while your trunk keeps your pelvis steady.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Lie on your side with your head supported on your lower arm.
- Position the ring upright between your lower legs, with its pads against your inner legs just above the ankle bones.
- Extend your legs in line with your torso, with your hips stacked vertically.
- Place your upper hand on the floor in front of your chest for support.
- Squeeze the ring by drawing your legs toward each other.
- Slowly ease the pressure until the ring returns to its starting shape.
Form cues
- Exhale through the squeeze.
- Keep your waist long.
- Let your toes point forward.
Common mistakes
- Rolling the top hip forwardUse a smaller squeeze so your pelvis stays still throughout the repetition.
- Bending the knees to pressKeep your knees comfortably extended so the movement comes from your hips.
- Clenching the supporting shoulderUse your upper hand lightly rather than pushing hard into the floor.
Safety
Forceful compression can strain the inner thigh or irritate the groin. A poorly positioned ring can slip or press painfully against the ankle bones.
- Check the ring and pads for damage before use.
- Make sure both pads have secure contact before applying pressure.
- Start with gentle compression rather than trying to flatten the ring.
- Stop the set if you feel sharp pain or cannot control the release.
If you have ongoing groin, hip, or knee pain, ask a physiotherapist or doctor whether this movement is appropriate before adding resistance.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Ring
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps per side
- Rest
- 1 min
Switch sides after each set to practice control in both side-lying positions.