Conditioning · Pilates
Reformer Single-Leg Jump
The Reformer Single-Leg Jump is a lying-down jump from a spring-loaded carriage, taking off and landing on one foot. It trains leg power, landing control, and pelvic stability.
- Intermediate
- Compound
- Moderate injury risk
- Rest 45 sec
How to do it
- Lie on your back on the carriage with your head supported and your shoulders against the shoulder rests.
- Place one foot flat on the jumpboard, aligned with that hip.
- Raise your other leg into tabletop, with your hip and knee bent about 90 degrees.
- Bend your supporting knee to bring the carriage toward the board.
- Push through your supporting foot until it leaves the board.
- Land on the ball of the same foot.
- Bend your landing leg to slow the carriage as your heel settles onto the board.
Form cues
- Keep your pelvis level.
- Keep your ribs settled.
- Breathe continuously through each jump.
Common mistakes
- Knee collapsing inwardKeep your kneecap tracking toward your middle toes throughout takeoff and landing.
- Reaching for the boardLet the carriage bring you back rather than stretching your leg toward the board.
Safety
Single-leg landings can strain the ankle or knee if fatigue overwhelms your control. Unsuitable spring resistance or oversized jumps can cause abrupt carriage movement or a missed landing.
- Check that the jumpboard is securely installed according to the reformer's instructions.
- Have a qualified Pilates professional select spring resistance and supervise your first attempts.
- Begin with small jumps rather than trying to maximize airtime.
- End the set if you cannot control the carriage return or keep your foot placement consistent.
If you have ankle, knee, hip, or back pain, or a recent lower-limb injury, get advice from a physiotherapist before attempting single-leg jumps.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Jumpboard
- Pilates Reformer
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps per side
- Rest
- 45 sec
Complete equal repetitions on both sides, stopping before landing quality declines.