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Pilates Reformer Footwork

IntermediateStrengthTier T2

You lie on your back on a reformer carriage with your head on the headrest, knees bent, and both feet flat on the footbar. You press the carriage away by straightening your legs, then bend your knees to bring it back.

Targets: Knee

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A woman lying on her back on a reformer, knees bent, feet on the footbar, head on the headrest.

    Step 1 of 3

    Lie on your back on the carriage with your head on the headrest, knees bent, and both feet parallel and hip-width apart on the raised footbar.

  2. The same woman, now with both legs fully straightened, the carriage moved away from the footbar.

    Step 2 of 3

    Press through your feet into the footbar to extend both legs fully, sending the carriage away, while your pelvis and lower back stay still against the carriage.

  3. A woman lying on her back on a reformer, knees bent, feet on the footbar, head on the headrest.

    Step 3 of 3

    Lie on your back on the carriage with your head on the headrest, knees bent, and both feet parallel and hip-width apart on the raised footbar.

Safety Information

Keep your pelvis and lower back still against the carriage throughout both the press-away and the bend-in, because uncontrolled pelvic movement is the most common mistake in reformer footwork. If you have a hip, knee, ankle, or lower-back condition, ask a physical therapist or a Clinical Pilates instructor before attempting this exercise, because it loads both legs through a full knee-and-hip range against spring resistance while the spine is unsupported by a fixed floor. Stop and bend your knees to bring the carriage back in with control immediately if you feel a pinch, sharp pain, or your pelvis losing its neutral position at any point in the leg press. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.