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