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Feet in Straps: Frog

Modern Repertoire Core IntegrationHip & Posterior Chain
open knees
Schematic — Feet in Straps: Frog

⚠️ Clinical Contraindications

  • Hip Impingement: Deep hip flexion with the knees wide can aggravate impingement or labral irritation. Use a shallower frog position and reduce the range.

Apparatus Setup

Reformer

Spring Tension 1 Blue Spring
Footbar Position Medium
Gear Bar Normal
Stopper Normal
Headrest Medium

Target Muscles

Transverse Abdominis (Primary)Quadriceps (Secondary)Gluteus Medius (Secondary)Adductors (Primary)

Setup Instructions

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.

Execution Instructions

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.

Teaching Cues

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."

Modifications & Progressions

Smaller Range (Regression)

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

Hip Impingement (Injury Modification)

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