A comprehensive step by step guide on how to perform a Runner’s Kick on the XFormer

Hey there, welcome to x2o Studio’s Pilates Move of the Day!

Today I’m going to explain how to do a  Runner’s Kick.  A Runner’s Kick is one of the heavy pushing moves on the machine designed to target glutes, quads, hamstrings, outer thighs and of course core. Here are the steps to get it right:

*Note these directions focus on the left leg. To work the right leg simply reverse your stance on the machine.

1. Check your springs. The minimum load for this move is 1 Black and 1 White spring. You can always add more whites for additional tension, but make sure you are not sacrificing form for weight!

2. Get up on the front end of the machine and face forward. Your left foot will plant on the platform and your right foot will push into the little pocket on the front end of the carriage.

3. Sink into your left leg by lowering your left glute and bending your left knee until you find a 90 degree angle.

4. Now keep the left leg locked and start pushing the carriage slowly back behind you with the right leg. Try to keep your left knee positioned directly over your ankle the whole time

5. Once you’ve full extended your right leg behind you, you can slowly let it start to come forward again toward the front of the machine. Maintain control here and try not to loose tension on the back of your right leg

6. Upper body here can be leaning slightly forward but with a flat back. Keep your chin away from your chest and shoulders pulled back. You can lightly rest your hands on the handlebars, but try not put too much weight on them.

We’ve also included a short video here for reference! Stay tuned for more Moves of the Day coming soon.