Machine Split Pilate Russian
The Machine Split Pilate Russian mainly works the quads and glutes & hips, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Machine Split Pilate Russian Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Obliques
How to do the Machine Split Pilate Russian
Stand facing forward with one foot placed securely on the reformer carriage and the opposite foot resting against the shoulder rest or foot bar.
Keep your torso upright and engage your core to maintain stability throughout the movement.
Inhale as you slowly push the carriage backward, extending your front leg and deepening the split stretch.
Exhale and press through your front heel to pull the carriage back to the starting position in a controlled motion.
Complete all repetitions on one side before switching to the opposite leg.
Machine Split Pilate Russian FAQs
What muscles does the Machine Split Pilate Russian work?
The Machine Split Pilate Russian mainly works the quads and glutes & hips, with help from the hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Machine Split Pilate Russian?
None. The Machine Split Pilate Russian is a bodyweight exercise, so you can do it anywhere.
What workout day should the Machine Split Pilate Russian go on?
It belongs on leg day in a push/pull/legs routine.
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