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Feet in Straps: Bicycles
Both Repertoire Intermediate Core IntegrationHip & Posterior Chain
Alternating circular leg drive with feet in straps, coordinating hip flexion and extension for core and hip control.
⚠️ Clinical Contraindications
- Low Back Pain: Keep the pelvis anchored and the range small; stop if the low back aches.
- Hip Impingement: Deep hip flexion in the circle can pinch; keep the circles shallow and pain-free.
Apparatus Setup
Reformer
Spring Tension 2 Green Springs
Footbar Position Medium
Headrest Medium
Target Muscles
Transverse Abdominis (Primary)Quadriceps (Secondary)Rectus Abdominis (Secondary)Hip Flexors (Primary)
Setup Instructions
Lie supine on the carriage with feet in the long straps, legs extended toward the ceiling in neutral spine.
Execution Instructions
Pedal one leg forward as the other bends, driving alternating bicycle motion from the hips while keeping the pelvis anchored.
Teaching Cues
Breath
"Exhale as the legs drive forward, inhale as they circle back."
Control
"The pelvis stays still — the motion comes from the hips."
Form
"Make the full circle from the hip, not just the knee."
Modifications & Progressions
Smaller Circles (Regression)
Reduce the circle size and slow the tempo to keep the pelvis anchored.
Larger Circles (Progression)
Increase the circle size and slow the eccentric phase for more control demand.