How To Teach One Leg Kick Pilates Exercise
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Position: 13 of 34
Previous Position: Swan Dive
Next Position: Double Kick
Also Known As:
Category: Pilates Matwork
Level: Beginner
Benefits: Stretches back extensors, hamstrings, and glutes. Shoulders and chest opener.
Precautions: Lower back injury.
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6 Teaching Steps For One Leg Kick Pilates Exercise: Infographic
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Step 1: Stomach
Lie on your stomach.
Step 2: Legs
Legs straight and together.
Step 3: Forearms
Prop yourself onto your forearms, bringing elbows underneath your shoulders.
Step 4: Kick
Kick one heel into your seat two times.
Step 5: Return
Reach the leg straight, and return it to the mat.
Step 6: Switch
Switch legs.
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5 Top Teaching Tips For One Leg Kick Pilates Exercise
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Tip 1: Abs In
Pull your abs up and in (you will feel your tailbone move toward the floor).
Tip 2: Still torso
Keep your torso still while you kick. Isolate the movement to the legs.
Tip 3: Inner thighs
Keep pulling your inner thighs inward to keep your legs and knees close together.
Tip 4: Shoulders
Avoid slouching your shoulders.
Tip 5: Gaze
Lift your head, but keep your gaze low.
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1 Beginner Modification For One Leg Kick Pilates Exercise
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Beginner Modification: Head Low
Keep your head low. Fold your hands in front of you and rest your forehead on them.
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2 Advanced Modification For One Leg Kick Pilates Exercise
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Advanced Modification 1: Foot position
Alternate the foot position from flex kick to “point kick and back”.
Advanced Modification 2: Both legs lifted
Lift both legs off the floor slightly when they are extended.
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Free Joseph Pilates Lesson Plan
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You might like this free, downloadable Joseph Pilates Lesson Plan with all 34 exercises.
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The 34 Joseph Pilates Exercises
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Below are the 34 exercises within the Joseph Pilates lesson plan in alphabetical order...
Bicycle, Boomerang, Control Balance, Cork Screw, Crab, Double Kick, Double Leg Stretch, Hip Twist, Hundred, Jack Knife, Leg Pull, Leg Pull Front, Neck Pull, One Leg Circles, One Leg Kick, One Leg Stretch, Push Up, Rocker With Open Legs, Rocking, Roll Over, Roll Up, Rolling Back, Saw, Scissors, Seal, Shoulder Bridge, Side Bend, Side Kick, Side Kick Kneeling, Spine Stretch, Spine Twist, Swan Dive, Swimming, and Teaser.
Below are the 34 exercises within the Joseph Pilates lesson plan in performance order...
- Hundred
- Roll Up
- Roll Over
- One Leg Circles
- Rolling Back
- One Leg Stretch
- Double Leg Stretch
- Spine Stretch
- Rocker With Open Legs
- Cork Screw
- Saw
- Swan Dive
- One Leg Kick
- Double Kick
- Neck Pull
- Scissors
- Bicycle
- Shoulder Bridge
- Spine Twist
- Jack Knife
- Side Kick
- Teaser
- Hip Twist
- Swimming
- Leg Pull Front
- Leg Pull
- Side Kick Kneeling
- Side Bend
- Boomerang
- Seal
- Crab
- Rocking
- Control Balance
- Push Up
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