pilates single leg kick beckengründung training achtsame bewegung

How to keep your pelvis grounded in prone position?

Charleston Samu Rii Marquis Blog, EN, General, In-depth Pilates

The Pelvic-side-roll-weight-Distribution perception tool – a learning tool for a better perceptive understanding of Pilates exercises in prone position such as the Single Leg Kick, Double Leg Kick and Swan Dive.

Hello Pilates Family, imagine what it would be like if you had a learning tool that could cut through all the Pilates dogmas and theories of how to do Pilates exercises in prone position. That would be so cool, wouldn’t it! Well, believe it or not, there actually is such a thing – the Pelvic-side-roll-weight-Distribution tool. We will exemplify it with the Single Leg Kick.

Keep your pelvis grounded

The main challenge Pilates rookies face in doing the Single Leg Kick – and this can be observed in Pilates classes all over the world – is keeping the pelvis down into the mat while kicking the working heel toward the bottom.

This main challenge can hardly be met if the one exercising lacks kinaesthetic perception on how to elongate the working thigh with the correct activation of the gluteus. That sounds complicated! What is the correct activation of the gluteus?

Well, simply, it is the activation of your gluteus without shortening your lower back. The problem with the shortening of your lower back is that it will inevitably cause your pelvis to anterior tilt, which means it will be difficult to maintain, what I call, a functional neutral pelvic position. So, what you want is a functional neutral pelvic position, which is a slight posterior pelvic tilt that is generated by your power engine and not your lower back.

And the Pelvic-side-roll-weight-Distribution, our perceptive tool, will help you to achieve this functional neutral pelvic position and thereby engage your gluteus reflexively with a minimum of effort (Power without Force!) … and yes, this is nearly all you need for the Single Leg Kick to work.

Ok, enough is said, let’s get going and try to understand, innerstand and overstand this little gem. Check our vlog and click on the video below, or continue reading our blog or do both;)

Put your body in position

Lie on the floor in supine position. Your legs are extended and your arms are alongside your body. Bend your right knee and make sure your pelvis is in neutral pelvic position.

How to do the Pelvic-side-roll-weight-Distribution?

pilates single leg kick pelvic grounding training movement awareness

Activate your deep muscle corset system (DMCS) with the right gluteus muscle to roll your pelvis to 3 o’clock. In this position bring awareness to your right foot being pushed downwards onto the floor and your left back hip bone (the PSIS), which is grounded downwards, too. Also, bring attention to your right front hip bone (the ASIS), which, in contrast, is elevated upwards to the sky. Then, roll your pelvis back to starting position and repeat the same procedure on the other side.

But – attention – be careful! The danger in this exercise is to roll your pelvis by using your lower back and chest instead of your deep muscle corset system (DMCS) and gluteus.

In the next phase, we roll further. We repeat the same procedure – we roll our pelvis via our corset and right gluteus to 3 o’clock plus we also gradually include the rolling of our torso with our pelvis and head to the left to place our right hand onto the floor (watch our video from min. 1:50).

Now, let us stop here and explain the magic of what is happening before we actually do the Single Leg Kick.

3 magic functions

You know, the conventional way of doing the Single Leg Kick can make it really difficult to have a correct kinaesthetic awareness of 3 very important functions that are crucial to do the Single Leg Kick successfully. In fact, let’s be precise, the lack of these 3 functions leads to the incorrect use of the gluteus and lower back muscles – yes, it will shorten your lower back.

Now, curious what these 3 very crucial functions are that can be magically enabled with our perceptive tool? Here they are:

1. grounding
2. reflexive elevation &
3. axial extension.

These 3 functions are crucial for our success in the Single Leg Kick but, however, are not experienced separately but in one cohesive whole.

pilates single leg kick pelvic grounding training movement awareness
pilates single leg kick pelvic grounding training movement awareness

In a nutshell, what does our Pelvic-side-roll-weight-Distribution tool do for the Single Leg Kick? First, the rolling of the pelvis causes our pelvis to open and ground via our pubic bone, which is difficult to reflexively reproduce when lying in prone position (like f. ex. in the Single Leg Kick position). Secondly, our perceptive tool reflexively elevates and elongates our torso, which is immensely important for the Single Leg Kick and all exercises in prone position such as also the Double Leg Kick, Swan and Swan Dive.

“Perception is the new reality”

Of course, you cannot use our perceptive tool every time before doing the Single Leg Kick … but you may want to try it every now and then & feel the difference.

Try it & fly with it!