Standing Series: Side Splits + Lateral Arm Raises

Modern Repertoire Beginner Standing Hip & Posterior ChainUpper Body & Arms

Standing side splits with a lateral arm raise: the legs open as both arms lift out to the sides until they are in line with the shoulders, then the arms and the carriage return together. The arm path adds a frontal-plane balance and shoulder-control challenge without taking the arms overhead or above shoulder height.

Body
Reformer
Movement

Schematic — Standing Series: Side Splits + Lateral Arm Raises Reformer · 1 light spring · Footbar Medium · Headrest Medium

AI-generated illustration: an instructor performing Standing Series: Side Splits + Lateral Arm Raises, on a Reformer, springs set to 1 light spring, footbar Medium, headrest Medium. Illustrative only — the schematic diagram below shows the movement. — AI-generated illustration Illustrative only — the schematic above is the reference drawing.

Teaching Precautions

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

Low Back Pain: Keep the spine tall and the weight even on both feet; stop if the back aches.
Shoulder Impingement: Keep the arms at or below shoulder height with soft elbows; do not force the raise.

Apparatus Setup

Reformer

Spring Tension 1 light spring

Footbar Position Medium What this means →

Headrest Medium

Target Muscles

Gluteus Medius (Secondary)Adductors (Primary)Deltoids (Secondary)Trapezius (Secondary)

Setup Instructions

Stand sideways on the reformer facing the mirror, with one foot on the fixed platform at the foot end and the other in the middle of the carriage, clear of the headrest and shoulder rest. Start with the legs in a comfortable straddle, both feet flat and parallel, and the arms long by your sides.

Execution Instructions

Inhale to press the carriage away as the legs open and lift both arms out to the sides until they are in line with the shoulders — not above shoulder height.
Exhale to draw the carriage back in as the arms lower to your sides, pressing through the heels and squeezing the inner thighs.
Keep the ribs down, the shoulders relaxed and the weight even on both feet.

Teaching Cues

Alignment

"Keep the hip points square to the mirror as the legs open and the arms lift."

Form

"Lift the arms out to the sides to shoulder height — in line with the shoulders, not above them."

Form

"Keep the ribs down and the shoulders away from the ears as the arms rise."

Breath

"Inhale to open the legs and lift the arms, exhale to close both together."

Modifications & Progressions

Hands on Hips, Legs Only (Regression)

Keep both hands on the hips and work the legs only, or lift the arms just to 45 degrees; reduce the split width until the pelvis stays level.

Pause at the Top (Progression)

Hold the arms in line with the shoulders for two counts at the widest split, then lower them with the carriage; keep the ribs down as the arms hold.

Shoulder-Friendly Raise (Injury Modification)

For shoulder impingement or low back pain, keep the arms at or below shoulder height with the elbows soft, hold a pole for balance and slide the carriage only half way.

Related Exercises

The rest of the Standing Series family.

Picking Flowers Intermediate · Standing Side Splits Beginner · Standing