Pilates
Springboard Supine Leg Press
The Springboard Supine Leg Press trains your thighs and glutes by pressing your legs out against springs while lying on your back. It also challenges you to keep your trunk steady.
- Beginner
- Compound
- Low injury risk
- Rest 45 sec
How to do it
- Lie on your back with your head toward the springboard.
- Place each foot securely in a foot loop.
- Draw your knees toward your chest.
- Press both legs out to a straight diagonal against the springs.
- Bend your knees back toward your chest under control to finish the repetition.
Form cues
- Keep your pelvis still.
- Track your knees over your toes.
- Exhale as you press.
Common mistakes
- Pressing too lowAim your legs higher if your lower back arches as you press.
- Uneven pressure through the loopsPush equally through both feet so your legs move together.
- Pulling your knees in too farEnd the return before your tailbone curls off the mat.
Safety
Excessive spring resistance or fatigue can strain your hips, knees, or lower back. An unsecured loop or clip can release suddenly as the springs recoil.
- Check that the wall mounting, spring attachments, clips, and foot loops are secure before starting.
- Use light resistance that lets you control both directions without the springs pulling you abruptly.
- Keep tension off the springs while fitting or removing the loops; get setup assistance if needed.
- Stop the set if you feel pain or lose control of the movement.
If you have ongoing back, hip, or knee symptoms, use a smaller pain-free range or ask a physiotherapist whether this exercise is appropriate.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat
- Pilates Springboard
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 45 sec
Start with a comfortable range before increasing spring resistance.