PILATESOLOGY ENCYCLOPEDIA
Russian Splits
LEVEL
Advanced
SETUP
2 Springs, Footbar Up, Headpiece Up with Pad
Repetitions
3 - 5x each leg
Goals & Benefits
- Opens front of hip while creating strength in glutes
- Builds control, balance and stability
- Flexibility, especially in the legs
Tips & Cues
- Back heel must have good contact with footbar, pressing firmly throughout
- Front toes should be just past crease of headrest on pad, move foot forward for final stretch
- Front thigh remains parallel to floor with back leg straight
- Accent of movement is on the 'in' when carriage returns
