Overview
The Standing Series (inner thigh series) is performed standing on the reformer, targeting the adductors through controlled side-splitting work. The breathing pattern differs for each exercise in the series, so teach each movement's breath separately rather than assuming one rhythm fits all.
Setup
- Use a light spring (in our reference ladder: 1 Yellow).
- The footbar position matters less here than in other series, but a good rule of thumb is to set it halfway down.
Key Teaching Cues
- Stand up nice and tall, looking at yourself in the mirror.
- Keep the spine stacked nice and tall over the hips.
- Keep the weight on the heels, distributed equally between both legs — avoid favouring one leg over the other.
- For side splits: inhale to slide the carriage away, exhale to draw the carriage back in.
- As you spread, think about the tailbone pointing down.
Focus Points
- Split equally into both femurs — the movement should be symmetrical.
- The greater trochanter crease (the fold at the hip) should appear equal on both sides.
- Aim for equal hip abduction on both sides rather than letting one leg do the work.
- Press down through the heels and pull yourself back in while reaching the spine upwards towards the ceiling.
Common Faults
- Weight shifting into one leg, creating an uneven split.
- Losing the tall spine as the carriage slides away — collapsing through the torso.
- Rushing the return instead of drawing the carriage in with control.
- Using the wrong breathing rhythm for the specific exercise.
Variations
- Adjust the footbar height within the series for slight changes in leverage.
- Progress or regress the range of the split according to the client's control.