Pilates Movement Monday: Single Leg Work in the Foot Series on the Reformer

Pilates teacher guides client through single leg Reformer footwork, focusing on alignment and control.

One of the most common questions I get asked when teaching or mentoring Pilates teachers is: Do you reduce the springs when moving to single leg work in the foot series on the Reformer? And the honest answer is – it depends.

Let’s look at both options and explore the reasoning behind them, the benefits, and the challenges they bring.

Option One: Reduce the Pilates Springs for Single Leg Work

When you reduce the springs for single leg work, the most obvious benefit is that the overall load is more manageable. You are, after all, taking one leg away, so naturally it makes sense to reduce the resistance to maintain balance in the workload.

Benefits:

• Better control for beginners or clients returning to movement: Reducing the springs allows for a more mindful focus on alignment, control, and articulation of the foot and ankle without overloading the working leg.

• Reduced compensation: Less resistance can help avoid poor movement patterns, especially in clients still developing strength or recovering from injury.

• Encourages precision: With less load, there’s more space to refine technique, giving teachers the opportunity to cue subtle corrections.

Challenges:

• Less challenge for strength-building: In stronger clients or athletes, reducing the spring may make the movement too easy and not offer enough muscular engagement.

• Loss of stability: Lower spring settings can sometimes reduce the stability of the carriage, making it harder for some clients to maintain control, especially in eccentric phases of movement.

Option Two: Keep the Same Pilates Springs for Single Leg Work

Staying on the same spring setting as two legs and simply lifting one off increases the intensity immediately. This method transforms a seemingly simple movement into something far more demanding – both physically and mentally.

Benefits:

• Increased load on the working leg: This boosts strength, particularly in the quadriceps, glutes, and foot stabilisers.

• Core engagement: Maintaining spinal and pelvic alignment under higher load challenges the centre more deeply, encouraging better connection.

• Functional strength: Working under greater resistance builds resilience and mimics real-life demands more closely, where load is rarely evenly distributed.

Challenges:

• Risk of overcompensation: Clients may shift their hips, hike their pelvis, or roll through the foot incorrectly when the load is too much for them to manage.

• Form may suffer: If the goal is precision and awareness, a higher spring may compromise technique, especially with less experienced clients.

• Balance and alignment: Lifting one leg and working under the same load asks for a great deal more from the postural muscles. Some clients may find this overwhelming.

So What Should You Do?

This is where the art of teaching the method comes into play. Knowing why you’re making a choice is more important than sticking to one rule. Ask yourself:

• What is the goal of this exercise right now?

• What does this client need today?

• Are they working on control or building strength?

• Are they ready to handle this challenge with precision?

• Are they able to keep the same breath pattern

Teaching Pilates is not just about choosing exercises. It’s about understanding progression, load, and purpose. Whether you reduce the spring or not, the decision should always come from the intention behind the movement.

Happy teaching this Movement Monday – and enjoy exploring both sides of the spring question in your sessions this week.