Exercise – Single leg tap

STARTING POSITION

Lie in a supine position, placing your legs together in a tabletop position, with your feet flexed (dorsiflexion) and the spine in an imprinted position for beginner level. Place your hands on your hips to monitor alignment.

MOVEMENT

Inhale to prepare, activate your abdominals to lengthen the back of your neck, ensuring the head is in a neutral position. Slide the scapulae down your back to engage the upper back and stabilize the ribcage.

Exhale, activate the deep core muscles and lower one leg while keeping the knee at a 90° angle. Maintain control of the movement and keep the foot flexed while touching the heel gently to the floor, ensuring the lower back stays in contact with the mat.

Inhale as you return the leg to the tabletop position, maintaining pelvic stability.
Perform the exercise with a different rhythm.

Repeat 10–20 repetitions, alternating sides.

Deep abdominal activation such as the transversus abdominis and the inner unit of the core, focusing on maintaining spinal stability.
Pelvic stabilizers including the transversus abdominis, pelvic floor, and multifidus help prevent shifting of the pelvis or arching of the lower back as the leg lowers.
Hip flexors such as the iliopsoas assist in maintaining the tabletop position and in returning the leg to the starting position, while the abdominals control the movement to avoid excessive hip flexor dominance.
The rectus abdominis and internal and external obliques assist in maintaining the imprinted spine and controlling pelvic alignment during the leg movement.

Pelvic stability – Promote control of the pelvis and lumbar spine while the leg moves independently.
Inner unit of core activation – Encourage activation of the deep stabilizing muscles of the core to maintain spinal support and control.
Hip flexor control – Develop balanced activation of the hip flexors, allowing coordinate lowering and lifting of the leg.
Mobility and coordination – Improve coordination between the core and lower limbs, promoting smooth and controlled movement of the hip joint while maintaining trunk stability.
Core–limb dissociation – Develop the ability to move the legs independently while maintaining stability of the trunk and pelvis.

Engage the core by pulling your belly button toward your spine to activate the deep abdominal muscles. Maintain this engagement throughout the entire exercise.
Keep your pelvis stable as you lower and raise each leg. Avoid any tilting or rotating of the pelvis.
Perform the exercise slowly and with control, especially as the leg lowers. Ensure the knee stays at a 90° angle and control the movement to prevent the heel from making any noise when it touches the floor. Avoid using momentum.
Keep your pelvis centered and avoid shifting your weight to one side as the leg lifts and lowers.
Maintain the imprinted spine, ensuring the lower back stays in contact with the mat throughout the movement.
Keep the ribcage soft and connected to the mat, avoiding flaring as the leg lowers.
Maintain neutral alignment of the head and neck, keeping the back of the neck long and the shoulders relaxed.
Use the breath to support the movement, exhaling during the leg lowering to facilitate deeper abdominal engagement.
Move the leg from the hip joint, avoiding tension in the shoulders or upper body.

KINETICODE®
PILATES
CERTIFICATION

MAT EXERCISES

SINGLE LEG TAP

SINGLE LEG TAP

FUNDAMENTAL

STARTING POSITION

MOVEMENT

KINETICODE® PILATES CERTIFICATION

MAT EXERCISES

SINGLE LEG TAP

SINGLE LEG TAP

FUNDAMENTAL

STARTING POSITION

MOVEMENT

KPM REVIEW HOURS FORM

KPM MOVEMENT TERMINOLOGY

KPM STUDENT HANDBOOK

MENTOR EXERCISE REVIEW REGISTRATION

KINETICODE® PILATES CERTIFICATION

LECTURE REGISTRATION

KINETICODE® PILATES CERTIFICATION

LECTURE REGISTRATION

KINETICODE® PILATES CERTIFICATION

LECTURE REGISTRATION

KINETICODE® PILATES CERTIFICATION

LECTURE REGISTRATION

KINETICODE® PILATES CERTIFICATION

LECTURE REGISTRATION

KINETICODE® PILATES CERTIFICATION

LECTURE REGISTRATION

KINETICODE® PILATES CERTIFICATION

KPM STUDENT HANDBOOK

COURSE PRICING

KINETICODE® PILATES CERTIFICATION

COURSE STRUCTURE

KINETICODE® PILATES CERTIFICATION

KINETICODE®
PILATES
CERTIFICATION