Side-Lying Leg Press

Modern Repertoire Beginner Side-lying Hip & Posterior ChainCore Integration 📦 Small Ball

Unilateral side-lying press strengthening gluteus medius while maintaining pelvic alignment.

Schematic — Side-Lying Leg Press Reformer · 1 light spring · Footbar Medium · Headrest Down

Teaching Precautions

Common precautions, not exhaustive. Screen every client and refer when in doubt.

Neck & Cervical Strain: Support the head on a ball or the bottom arm — the neck often gets pushed into the shoulder rest.
Hip Impingement: Keep the press in a pain-free arc; stop if the hip pinches.

Spring Tension 1 light spring

Headrest Down

Transverse Abdominis (Secondary)Obliques (Secondary)Gluteus Medius (Primary)Adductors (Secondary)Gluteus Minimus (Primary)

Lie on the side with the bottom leg bent and the top leg straight, the top foot on the footbar and the head supported on a ball.

Press the top leg down into the footbar, sliding the carriage away, then bend back with control, keeping the hips stacked.

Alignment

"Stack the hips and keep the waist lifted off the carriage."

Control

"Do not sag into the reformer — press from the glute."

Breath

"Exhale as the leg presses the carriage away."

Reduce the press range until the hips stay stacked.

Loop the top foot in a strap anchored toward the footbar and drive the carriage with the strap for more range and load.

For hip impingement, press the top leg only partway with a soft knee and the hip stacked, stopping before the front of the hip pinches.

Same category, or body position when the category is unique.