A Progression of Open Leg Rocker for Beginners

Hi Beauties!

I’ve received multiple requests lately to provide some steps and tips to help you conquer Open Leg Rocker and I’m happy to do so!

Open Leg Rocker is a challenging exercise for a variety of reasons. It requires incredible core strength and control, along with a mobile spine, stable shoulder girdle, and flexible hamstrings.

The good news is that there are a variety of exercises found in your workouts that are already helping you build up to the full expression of Open Leg Rocker.

Here are three exercises that will help you on your Pilates journey and towards Open Leg Rocker…

Spine Stretch Forward

In seated Spine Stretch Forward you will create length along the backside of the body – from the top of the spine all the way through your heels. This helps with spinal mobility and hamstring flexibility – without being thrown off by the balance challenge that comes into play in Open Leg Rocker.

Rolling Like a Ball

Rolling like a Ball provides a perfect opportunity to practice the act of rolling on your spine while maintaining a strong connection to your powerhouse (aka: your core). It provides an opportunity to practice tucking your tailbone and rounding the lumber spine as you roll and an opportunity to pause and stabilize at the top.

Click here for a tutorial for Rolling like a Ball!

Modified Open Leg Rocker

You can also practice the Open Leg Rocker with knees bent, holding just on the outside of your shins. This will allow you to practice the rolling and balance component while staying closer to your center.

Gradually straighten your legs and work toward the full expression of the exercise as you advance in strength and coordination. 

Keep up with your Pilates practice, working towards that core strength and flexibility, and you’ll be on your way to a full expression of Open Leg Rocker!

Trust the process, and I’ll see you on your mat soon.


  1. kimbathegreat 2 years ago

    Looking ahead at the workouts chosen for this week and love them. I love Classic Joe and all the open leg rockers.

    • Robin Long 2 years ago

      Yay! I’m so glad to hear that! Keep up the good work! 🙂

  2. Jeanine Federline 2 years ago

    I’ve been a Sisterhood member since early 2016, and I’ve been working on my open leg rocker for about that long. When I began my Pilates journey, I was four months postpartum, could barely touch my toes, and was nowhere NEAR ready to take on this exercise. Almost four years and another pregnancy later, and *just this month* I pressed play on Classic Joe…and it happened! My jaw is on the floor, and I am amazed at this progression. Now that I know I have it in me, I’ve been so inspired to practice every day to keep getting stronger, and really hone in on my connection to my form. This couldn’t have come at a more perfect time!

  3. Lynne Chapman 2 years ago

    I loved attempting this in the Classic Joe workout, but my tight hamstrings still hold me back. In the Spine Stretch Forward exercise, do you recommend holding the stretch a specified amount of time or keep it moving? Thanks!

  4. Stefan heria 2 years ago

    Open leg rocker is one of the best exercise in order to have strong core and flexibility, I have been practising it from years now and found it very beneficial. Thank you for sharing it.

  5. Srishti 2 years ago

    I am a beginner and I can say your tutorials are really helpful. Though my father has been doing open leg rocker for years. But I am here in another city, so can’t take his help much.
    Thank you for sharing:)

  6. Kate Lynn 1 year ago

    After knowing I needed something to improve my fitness but always finding an excuse I decided that enough was enough, 15 mins went so quickly. I’m excited to see what the next 10 days brings.
    Thank you!

  7. Laura Lopez 1 year ago

    I loved the first session. It was perfectly paced for me with great option for more intensity. Looking g forward to the next 9 days! Thank you!

  8. Varsha Pandey 3 weeks ago

    I am a newbie and loved the way you have presented the information. Many peope have knowledge but are unable to express it but loved ur way.

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