Feet in Straps: Frog

Classical Repertoire Beginner Supine Core IntegrationHip & Posterior Chain

Feet-in-straps frog press working the adductors and inner thighs while the pelvis stays anchored and the spine stays long.

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

Teaching Precautions

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

Hip Impingement: Deep hip flexion with the knees wide can aggravate impingement or labral irritation. Use a shallower frog position and reduce the range.
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)Gluteus Medius (Secondary)Adductors (Primary)

Lie supine on the carriage with feet in the long straps, knees bent wide into a frog position with the heels together and toes turned out.

Exhale to press the legs out to a long V, inhale to bend the knees back into frog.
Keep the heels together and the lower back anchored as the legs work.

Breath

"Exhale as the legs press to a long V, inhale as the knees bend back to frog."

Alignment

"Keep the heels together and the toes softly turned out."

Form

"Anchor the lower back — the pelvis does not rock with the legs."

Reduce the depth of the frog bend and the width of the V to lessen hip flexion.

Keep the knees wider and shallower and limit the press range; stop if there is pinching in the front of the hip.

Press one leg at a time with the other knee held in frog, halving the load and exposing any difference between sides.

The rest of the Feet in Straps family.