Scooter – Pilates Exercise Technique Tip
Scooter
This exercise is called Scooter. This is a fantastic exercise which improves hip stability, glute, leg strength and improves balance.
There are 3 variations. First is scooter, then scooter with a lunge and finally pulses. In the video Peter progresses through all 3 variations.
What and where it works
Glute max of the pressing leg, hip stabilisers and glute medius on the standing leg, both quadriceps (thighs) and the abdominals to stabilize the pelvis
Performing the exercise
Standing beside the reformer, facing the footbar, place the inside foot up against the shoulder rest and the other foot on the floor. The knee of the standing leg should be slightly in front of the inside knee. Bend the knee of the standing leg slightly, lean forward a little, maintain neutral spine and engage the t-zone.
Exhale to press the carriage away using the inside leg, straightening that leg and inhale as you control the carriage back in.
Concentration Points
• Keep the body, pelvis, feet and knees square to the front
• Engage the buttocks on the stabilizing leg
• Tighten the abdominals as you press out to stop the back arching
• Keep the beltline parallel to the floor
• Don’t let the knee and foot roll in
• Don’t let the lower back arch
It should feel like both buttocks are doing the work and less work in the quadriceps.
Variations
First we have standing scooter, then we progress onto the lunge. as the back leg presses back you lunge the front leg down so the hip and knee are bent at 90 degree. Only press as far as you can maintain neutral spine. Finally comes pulses. Holding down in the lunge position, keep the weight over the front leg and pulse up and down for 30-50 seconds. Then slowly return the carriage back to the stoppers.
Peter Ledwidge
Pilates Instructor and Fitness Coach
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