Lie supine on the carriage with both feet secured in the long straps, legs extended toward the ceiling at 60 to 90 degrees, pelvis neutral.
Execution Instructions
Exhale to press both feet tall toward the ceiling, extending the knees fully, then inhale to bend back with control. Keep the sacrum anchored and the ribs soft.
Teaching Cues
Alignment
"Anchor the sacrum and keep the lower ribs soft as the legs extend."
Breath
"Exhale as the legs extend tall, inhale as the knees bend back."
Control
"Press both feet evenly so the springs stay balanced side to side."
Modifications & Progressions
Reduced Range (Regression)
Bend the knees to a smaller angle and press only partway to extension, keeping the pelvis anchored.
Slow Tempo (Progression)
Slow the press and return to a three-count tempo to increase time under tension and core demand.