BENEFITS: Glutes, Back, Hamstrings, Core, Back, Stability
START POSITION:
Get into the Classic Pilates Start Position.
Slide one leg down to the floor so it is straight with toes pointing up.
NOTES: Difficulty Rating: 60%
Press down with the foot of the bent leg, and raise your flat leg off the floor from the hip. Focus on the gluts and give them a squeeze to engage them more.
Don’t move the floor foot and keep raising until your straight leg moves in line with the thigh of your bent leg. At his point both hips are raised, one foot and both hands still flat on the floor. Pause at the top for at least a couple of seconds before lowering slowly back down again, but keep your Glutes and core tight until the straight leg is flat again, then relax, and breathe in. Breathe out as you go up. Keep both your hips level throughout and try not to allow any tilting from side to side.
Note that the raised leg does not have to be kept straight and that you can also bend that knee a little if you feel better with this slightly easier method (see image on right). What really matters with this exercise is the straight and level upwards movement of both Hips and the engagement of both Glutes.