Side-lying Booty - Single Leg on Footbar

Question 1

Parallel Foot (flat foot)

Muscles: Glute medius and Maximus, abductors, internal/external obliques, VMO, vastus medalis

Answer 1

2-2.5 Spring
START: Headrest down with yoga block.
Lie on the side along the edge of the carriage.
Hips and shoulders stacked
Foot parallel on the footbar
Knee tracking over ankle
Oblique lifted
Pelvis neutral
INHALE: prep, contract abs
EXHALE: Push out through the heel off the footbar
INHALE: rest carriage, return to the start

Question 2

Heel Pocket/Turned out

Muscles: Glute medius and Maximus,, abductors, internal/external obliques,

Answer 2

2-2.5 Spring
START: Headrest down with yoga block.
Lie on the side along the edge of the carriage.
Hips and shoulders stacked
Foot turned out on the hel pocket
Knee tracking over ankle
Oblique lifted
Pelvis neutral
INHALE: prep, contract abs
EXHALE: Push out through the heel off the footbar
INHALE: rest carriage, return to the start

CUES: push thru heel to feel the glute/hamstring connection,

Question 3

Toes with Heel Lifted/Turned out

Muscles: Glute medius and Maximus,, abductors, internal/external obliques, soleus

Answer 3

2-2.5 Spring
START: Headrest down with yoga block.
Lie on the side along the edge of the carriage.
Hips and shoulders stacked
Foot turned out on the ball of the foot
Knee tracking over the ankle
Oblique lifted
Pelvis neutral
INHALE: prep, contract abs
EXHALE: Push out through the heel off the footbar
INHALE: rest carriage, return to the start

CUES: push thru heel to feel the glute/hamstring connection,