Total Gym Pilates: Strength Meets Flow
Part 4: Foot pulley
Maria Sollon, MS, CSCS, PES
Each Pilates tool adds a unique level to your practice and to Total Gym, the The Leg Pulley System is where precision meets power. By training one leg at a time, you not only strengthen the lower body, but also reveal imbalances, improve alignment, and challenge the core to stabilize through every range of motion.
This workout combines classic leg pulley sequences with the added resistance of gravity and the glide board. The result? A fluid flow of movements that lengthening, strengthening and stabilizing from the hips to the core, all while developing control, symmetry and balance.
Series overview
Power meets flow is a 5-part Pilates series that combines classic Pilates principles with Total Gym functionality. Each blog combines Pilates exercises with a different Total Gym attachment to create an at-home makeover-style experience. Part 4 features the leg pulley to target single leg strength, hip mobility and precise alignment from every angle.
✨ Missed the previous parts? Click below to see how Total Gym mimics a reformer and learn fundamental moves to get you started.
The 5 part series includes:
Leg Pulley Training
This series highlights unilateral controlhelping you gain strength, mobility and balance in each leg individually.
Set up:
Low-mid level, attached foot pulley
Instructions:
- Warm-up: Perform dynamic movements to prepare the hips and core.
- Principle: Stand to one side of the Total Gym, facing the Glideboard. Place the pulley on the leg closest to the bottom of the GB, then carefully place on its side with the pulley leg stacked on top.
- Focus: Slow, controlled movement. Accuracy over speed.
- Delegations: 10 per exercise
- Scenery: One sequence per side.
- Repeat: Complete all exercises on one leg before switching.
SIDE LIES
Set up: Lie on your side with the lower leg bent or straight (advanced) and the upper leg on the pulley. (Exercises 1-3)
- Leg lifts
- Strengthen the outer hip and thigh by raising and lowering the pulley leg with control. Keep hips stacked and waist lifted throughout the exercise.
- Focus: External hip strength + core stability.
- Bend Press
- Bend the pulley leg toward the shoulder, then extend with control toward the bottom rail. Keep the pelvis stable and engage the glutes and core.
- Focus: Hip strength, hamstring length and pelvic stability.
- Front wipers
- Sweep the pulley leg forward and back while maintaining hip stability. Avoid crossing the midline or dropping the leg.
- Focus: Hip Mobility, Adductor Engagement, and Core Control to Prevent Pelvis
supine (lying on back)
Set up: Switch to your back with the pulley leg extended toward the ceiling, the opposite knee bent and the leg anchored.
- Kicks with one leg
- Extend the pulley leg up, then lower with control. Focus on the hamstrings, glutes and starting the deep core.
- Focus: Hip mobility and pelvic stability
- Circles
- Extend the leg of the pulley toward the ceiling, then draw controlled circles without letting the pelvis rock. Inhale to prepare, exhale as you draw each circle (10 reps in one direction), then reverse.
- Focus: Hip mobility while keeping the pelvis anchored.
Stretching in a supine position
- Figure 4 Stretching
- Cross the free ankle over the pulley leg. Pull the pulley leg in to stretch the outer hip and glutes. Use your hand to gently push the bent knee away.
- Focus: Deep glute and outer hip release while maintaining a neutral spine.
- Assisted tendon
- Anchor the free leg to the GB while the pulley leg reaches the ceiling. Slowly drive the pulley leg toward you, keeping the stretch supported by your core.
- Focus: Length through the hamstrings with firm hips and deep breathing.
Get off
Extend the free leg toward the bottom rail. Once your heel is connected, get your core to curl into a seated position and carefully remove the pulley. Move slowly and with control to maintain balance. Repeat on the other side.
* REPETITIVE EXERCISES ON THE OTHER LEG *
Next Next:
His grand finale Power meets flow: a total workout with partners in the Pilates gym that turns every skill you’ve incorporated into a flow circuit. Double the challenge, double the fun and put your power, precision and control into motion.
Mary
@GROOVYSWEAT
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