Exercise of the Month: Back Splits

As the summer games approach their closing, now is the perfect time to keep the momentum alive by incorporating new exercises into your Pilates routine, helping you stay motivated and challenging yourself like a true athlete. This month, we’re thrilled to feature the Back Splits exercise from the STOTT PILATES^® repertoire, inspired by the training of gymnasts and demonstrated by Rachel Park, a Merrithew^® Instructor Trainer based in Bangkok, Thailand.

This Intermediate to Advanced level exercise is designed to push your limits, so a spotter is required to ensure safety as you master the move. With her extensive experience and expertise, Rachel makes this challenging exercise accessible and highly beneficial for gymnasts and athletes alike. Back Splits involves performing a lunge on the Reformer with your back foot on the footbar and your front foot on the moving carriage. This setup requires precise coordination and control, enhancing both balance and strength while maintaining slight spinal extension.

Back Splits focus areas include:

The Back Splits is a whole-body exercise that demands complete coordination and engagement from head to toe to achieve balance in this challenging stance.

Upper body engagement: The shoulder girdle should be engaged, helping to activate the upper abdominals and lift the upper body out of the lower body, creating a sense of length and stability as the lower body works.
Total body involvement: In this exercise, every part of your body is active. The movement of the lower body is crucial for propulsion and strength, but equally important is the role of the upper body in maintaining stability and control. Both the moving and stabilizing parts of your body are working in harmony, making this a full-body effort.
Pelvic stability: Keep your pelvis at a consistent height throughout the movement, avoiding any up-and-down motion. Ensure the pelvis remains level and squared, preventing rotation toward the back leg and avoiding lifting on one side.
Knee and foot alignment: Maintain the front knee tracking in line with the center of the front foot. Avoid excessive knee flexion by returning the foot under the knee to prevent stress on the patella.

Key benefits of Back Splits:

Improves balance and stability: Enhances control and coordination, which boosts overall balance and core stability.
Enhanced lower body strength: Targets the glutes, quadriceps and hamstrings, building lower body strength and endurance.
Support for lumbar health: The slight spinal extension promotes lumbar alignment, improving posture and reducing the risk of lower back strain.

Back Splits pro tips:

Adjust spring tension: Use lighter springs on the Reformer to focus on balance and core engagement. Alternatively, use heavier springs to increase resistance and build lower body strength. Adjust the tension based on your individual needs and goals.
Progression – building up for Back Splits: As an intermediate exercise, Back Splits can be challenging for some practitioners. To help you master it, consider these modifications and progressions based on your experience level.

Practice a lunge on the mat: Focus on achieving proper alignment and stability.
Use a slider disk under the front foot: This will help mimic the movement of the Reformer carriage to get a feel for the exercise.
Practice a lunge with feet on the floor between the rails: Keep your hands on the shoulder blocks for added stability.
Set up for Back Splits: Position your hands on the shoulder blocks for additional support as you prepare for the full exercise.
Perform full Back Splits: Once you’re confident with the progressions, attempt the full Back Splits exercise on the Reformer.

Now that you’ve learned how to perform the Back Splits exercise, it’s time to put it into action. Whether you’re a gymnast, an athlete or simply looking to elevate your fitness routine, Back Splits are your ticket to building strength, improving stability and enhancing overall performance. So, get on the Reformer, apply these tips and start seeing the benefits in your practice today!

Source:
https://www.merrithew.com/blog/post/2024-08-28/exercise-of-the-month-back-splits