Single-Leg Work with the Pole

Spring Setting and Key Facts

Springs

1× light + 1× medium

Reps

8–10 reps per variation

Level

Intermediate

Equipment

Pole

Body area

Legs, Glutes, Core

Muscles

Legs, Glutes, Core, Hip flexors

Starting Position

Lying on your back on the carriage, the Pole in the long straps, one foot against the Pole, arms resting long on the carriage, the other leg in tabletop.

Step-by-Step Flow

1. Stretch the free leg long under the Pole into the diagonal while the Pole leg moves to tabletop.
2. Stretch both legs long and alternate moving them up and down.
3. Hold the free leg long overhead toward the ceiling and lift and lower only the Pole leg (lift and lower).

Cues for Teaching

• The legs move opposite each other — as one comes into tabletop, the other stretches out on the diagonal.
• The hips stay level — neither side tips away.
• The pelvis stays stable even as the legs change direction.