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Side-Lying Leg Lift
Modern Repertoire Hip & Posterior Chain
Apparatus Setup
Reformer
Spring Tension 1 Blue Spring
Footbar Position Medium
Gear Bar Normal
Stopper Normal
Headrest Medium
Target Muscles
Transverse Abdominis (Primary)Obliques (Secondary)Gluteus Medius (Primary)Adductors (Secondary)
Setup Instructions
Lie on one side on the carriage with legs stacked long, bottom arm reaching toward the footbar for support and top hand on the hip or carriage.
Execution Instructions
Exhale to lift the top leg to hip height, inhale to lower with control. Keep the torso still and the pelvis stacked; switch sides.
Teaching Cues
Alignment
"Stack the shoulders and hips — no rolling forward or back."
Form
"Lift from the hip socket with the leg long, not from the lower back."
Control
"Lower the leg with the same control you used to lift it."
Modifications & Progressions
Bent Bottom Leg (Regression)
Bend the bottom knee for a wider base of support and lift the top leg to a smaller height.
Strap Resistance (Progression)
Loop the top foot in a strap or add light resistance to strengthen the lift on the return.