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Reformer Feet-in-Straps Frog

IntermediateStrengthTier T2

A lying move on a Pilates reformer with your feet in straps. Legs start at tabletop and turn out into a V, then your knees extend to push the carriage back.

Targets: Hip

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 man lies supine on the reformer carriage, head on the headrest, feet looped into the straps, legs held at table top with knees over hips and shins parallel to the floor.

    Step 1 of 5

    Lie on your back on the carriage with your head on the headrest, slip your feet into the straps, and bring your legs to a table-top position - knees over hips, shins level.

  2. The man turns his legs out from the hips into a V frog position: heels pressed together, toes relaxed, knees opening outward, the straps still carrying the legs at table-top height.

    Step 2 of 5

    Inhale to prepare and turn your feet out from the hips into a 'V' frog position - heels together, toes relaxed, knees opening outward.

  3. The man extends his knees pressing the carriage backward along its frame, his legs still turned out in the frog V with heels squeezed together, his tailbone still on the carriage.

    Step 3 of 5

    Exhale and extend your knees to push the carriage back along the frame, keeping the frog V shape and your tailbone on the carriage.

  4. The man bends his knees back to the turned-out table-top frog position as the carriage slides home, his tailbone still on the carriage and heels still together.

    Step 4 of 5

    Inhale and bend your knees back to the table-top frog position, letting the carriage return, tailbone still down.

  5. A man lies supine on the reformer carriage, head on the headrest, feet looped into the straps, legs held at table top with knees over hips and shins parallel to the floor.

    Step 5 of 5

    Lie on your back on the carriage with your head on the headrest, slip your feet into the straps, and bring your legs to a table-top position - knees over hips, shins level.

Breathing

  • Inhale to prepare; exhale to extend the knees pushing the carriage back; inhale to return to the start.

Safety Information

Keep your tailbone on the carriage throughout, your toes relaxed and your heels squeezed together. Caution: check with your clinician first if you have a hip or groin problem. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. 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.