Pilates
Springboard Side-Lying Leg Press
The Springboard Side-Lying Leg Press uses spring resistance as you press your top leg backward while lying on your side. It trains hip strength and control while your trunk stays still.
- Intermediate
- Isolation
- Low injury risk
- Rest 45 sec
How to do it
- Lie on your side with your head toward the springboard, supported on your lower arm.
- Bend your bottom knee for support.
- Place your top foot securely in the foot loop.
- Stack your top hip directly over your bottom hip.
- Position your top leg slightly forward at hip height with the knee nearly straight.
- Press your top leg backward until it lines up with your trunk.
- Return your leg slowly to the starting position.
Form cues
- Keep your waist long.
- Point your kneecap forward.
- Exhale through the press.
Common mistakes
- Rolling the pelvis backwardShorten the leg's travel so your pelvis stays facing forward.
- Arching the lower backStop the press before your ribs lift or your lower back bends.
- Bending and straightening the kneeKeep the knee angle steady so the movement comes from your hip.
Safety
Too much spring tension or range can strain your hip or lower back. A slipping foot loop or unsecured attachment can release suddenly and cause recoil.
- Check the wall mounting, spring, clips, and foot loop before use.
- Have a qualified Pilates professional establish the attachment height, body position, and starting resistance.
- End the set if you cannot control the spring's pull.
- Release spring tension before removing your foot from the loop.
If you have hip or lower-back pain, use a smaller pain-free range or seek advice from a physiotherapist before adding spring resistance.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat
- Pilates Springboard
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps per side
- Rest
- 45 sec
Use the same spring setting and number of repetitions on both sides.