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Reformer Feet-in-Straps Circles

IntermediateStrengthTier T2

A lying leg circle on a Pilates reformer with your feet in straps. Legs start pointing to the ceiling, press forward and down together, then circle out to the sides.

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 with both feet in the straps, his legs extended up toward the ceiling in a narrow V turned out from the hips, his pelvis neutral on the carriage.

    Step 1 of 5

    Lie supine on the carriage with your feet in the straps, legs pointing to the ceiling in the Pilates 'V' position, pelvis in neutral, and inhale to prepare.

  2. The man has pressed both legs forward together to about a 40-degree angle off the carriage, the straps taut above his feet loading the legs, the pelvis still neutral.

    Step 2 of 5

    Exhale and press the legs forward together to a 30-45 degree angle off the carriage, the straps loading the legs as they lower.

  3. The man has circled both legs out toward the side, the legs opened and sweeping laterally against the taut straps, the pelvis still neutral on the carriage.

    Step 3 of 5

    Inhale and circle the legs out to the side against the straps, keeping the pelvis neutral on the carriage.

  4. The man has circled both legs back up to point at the ceiling in the narrow V, the straps settling taut above his feet, the pelvis still neutral, the circle complete.

    Step 4 of 5

    Continue the inhale circle bringing the legs back up to point at the ceiling in the Pilates 'V', ready to repeat or reverse the direction.

  5. A man lies supine on the reformer carriage with both feet in the straps, his legs extended up toward the ceiling in a narrow V turned out from the hips, his pelvis neutral on the carriage.

    Step 5 of 5

    Lie supine on the carriage with your feet in the straps, legs pointing to the ceiling in the Pilates 'V' position, pelvis in neutral, and inhale to prepare.

Breathing

  • Inhale to prepare; exhale to press the legs forward to a 30-45 degree angle; inhale to circle the legs to the side and back up to the start.

Safety Information

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.