Feet in Straps: Bicycles

Classical Repertoire Intermediate Supine Core IntegrationHip & Posterior Chain

Alternating circular leg drive with feet in straps, coordinating hip flexion and extension for core and hip control.

Schematic — Feet in Straps: Bicycles Reformer · 2 medium springs · Footbar Medium · Headrest Medium

Teaching Precautions

Common precautions, not exhaustive. Screen every client and refer when in doubt.

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.
Pregnancy: Supine work after the first trimester can compress the vena cava; elevate the head and shoulders or use a side-lying alternative.

Spring Tension 2 medium springs

Headrest Medium

Transverse Abdominis (Primary)Quadriceps (Secondary)Rectus Abdominis (Secondary)Hip Flexors (Primary)

Lie supine on the carriage with feet in the long straps, legs extended toward the ceiling in neutral spine.

Pedal one leg forward as the other bends, driving alternating bicycle motion from the hips while keeping the pelvis anchored.

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."

Increase the circle size and slow the eccentric phase for more control demand.

Reduce the circle size and slow the tempo to keep the pelvis anchored.

For hip impingement, pedal in a shallow range with the knees soft and the thighs wide of the chest, stopping at the first pinch.

The rest of the Feet in Straps family.