Is Side Leg Springs suitable for beginners?

Yes. The spring supports the leg throughout the range, making this one of the most accessible ways to begin hip abductor training on the Cadillac.

What muscles does Side Leg Springs work?

The glutes — particularly the glute medius — work on the lift, while the hip flexors and core stabilise the pelvis and trunk in the side-lying position.

What is Side Leg Springs good for?

It is excellent for hip abductor strength, lateral hip mobility, and pelvic stability. It is particularly useful for movers working on single-leg balance or rehabilitating after lower-limb injuries.

Exercise

Side Leg Springs

Beginner

Side-lying Cadillac exercise with one leg in a spring performing lifts and circles to build hip abductor strength and lateral hip control.

Setup instructions

Lie on your side on the Cadillac table with legs stacked. Attach the upper-leg ankle loop to the leg spring above. Keep the pelvis square and the underside of the body long.

Breathing cues

Exhale to lift. Inhale to lower.

Movement steps

1Inhale to prepare.
2Exhale to lift the sprung leg upward against the spring resistance.
3Inhale to lower with control, feeling the spring assist the range.
4After lifts, move to small circles, keeping the pelvis still.
5Repeat the sequence, then switch sides.

Common mistakes

Letting the pelvis roll back; losing the stacked position; gripping the hip flexors; using momentum instead of muscle control; rushing the circles.

Safety notes

Use a spring that allows full range with control. Stop if hip or low-back discomfort appears.

Connections

Muscles worked

Goals supported

Equipment needed

Related exercises

FAQs

Is Side Leg Springs suitable for beginners?
Yes. The spring supports the leg throughout the range, making this one of the most accessible ways to begin hip abductor training on the Cadillac.
What muscles does Side Leg Springs work?
The glutes — particularly the glute medius — work on the lift, while the hip flexors and core stabilise the pelvis and trunk in the side-lying position.
What is Side Leg Springs good for?
It is excellent for hip abductor strength, lateral hip mobility, and pelvic stability. It is particularly useful for movers working on single-leg balance or rehabilitating after lower-limb injuries.