Russian Splits
Advanced (9/10)Reformer
Position: StandingEnergy: 8/10~45s
Cueing
Similar to Front Splits but standing taller; focus on balance and controlled leg extension on carriage.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
IliopsoasQuadricepsAdductorsTibialis Anterior
Secondary Muscles
Gluteus MaximusGluteus MediusHamstringsGastrocnemiusRectus AbdominisExternal ObliquesInternal ObliquesTransverse Abdominis
Regressions
Hands on frame; small range move; stay static if balance is lost.
Progressions
Lighter springs; add rotation; slower tempo.
Common Errors
Loss of balance; arching back; knee hyperextension.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
