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Reformer Feet-in-Straps Lift and Lower

IntermediateStrengthTier T2

A lying move on a Pilates reformer with your feet in straps. Legs start pointing to the ceiling and press down toward a low angle while your tailbone stays on the carriage.

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

Set up

  • Lie supine on the carriage with the feet in the straps and the legs extended to the ceiling, pelvis neutral, legs in the Pilates V position (parallel optional), springs medium with the footbar and headrest.
  • Inhale to prepare before the first hinge.
  1. A woman lies on her back on the reformer carriage, feet in the two straps, legs extended straight up to the ceiling in a narrow V, tailbone resting on the carriage.

    Step 1 of 5

    Lie supine with your feet in the straps and the legs extended to the ceiling in the Pilates V position, pelvis neutral; inhale to prepare.

  2. She lowers the extended legs together straight down the centre line to about a forty-degree angle, tailbone still resting on the carriage, the straps drawing the carriage.

    Step 2 of 5

    Exhale and hinge from the hips, pressing the legs down the centre toward a 34-45 degree angle of the carriage while the tailbone stays on the carriage.

  3. She holds the extended legs steady at the low angle above the carriage, tailbone down, pelvis neutral.

    Step 3 of 5

    Hold the legs at the low angle with the tailbone still on the carriage and the pelvis neutral.

  4. She raises the extended legs back up to the vertical V position, tailbone still on the carriage.

    Step 4 of 5

    Inhale and return the legs to the start position pointing to the ceiling.

  5. A woman lies on her back on the reformer carriage, feet in the two straps, legs extended straight up to the ceiling in a narrow V, tailbone resting on the carriage.

    Step 5 of 5

    Lie supine with your feet in the straps and the legs extended to the ceiling in the Pilates V position, pelvis neutral; inhale to prepare.

Breathing

  • Inhale to prepare; exhale on the hinge down; inhale on the return.

Safety Information

Caution: check with your clinician first if you have been told to avoid arching your back. Keep a neutral spine and your tailbone on the carriage. 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.