Side Splits
Advanced (7/10)Reformer
Position: StandingEnergy: 6/10~45s
Cueing
One foot on frame, one on carriage; push carriage out using leg strength; maintain upright torso; pull back using inner thighs.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Rectus AbdominisExternal ObliquesInternal ObliquesTransverse Abdominis
Secondary Muscles
IliopsoasQuadricepsAdductorsTibialis AnteriorGluteus MaximusGluteus MediusHamstringsGastrocnemius
Regressions
Small range; hold onto the wall or pole for balance; heavier springs.
Progressions
Add arm movements; lighter springs; increase range.
Common Errors
Leaning the torso; locking knees; uncontrolled carriage speed.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
