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Feet in Straps: Lower & Lift
Classical Repertoire Intermediate Hip & Posterior ChainCore Integration
Controlled lowering and lifting of both legs with straps for hamstring control and lumbopelvic stability.
⚠️ Clinical Contraindications
- Low Back Pain: This one demands strong pelvic anchoring; reduce the spring and stop if the low back aches.
- Pregnancy: Supine strap work can compress the vena cava after the first trimester; elevate the head or use side-lying alternatives.
Apparatus Setup
Reformer
Spring Tension 2 Green Springs
Footbar Position Medium
Headrest Medium
Target Muscles
Transverse Abdominis (Primary)Hamstrings (Primary)Rectus Abdominis (Secondary)Hip Flexors (Secondary)
Setup Instructions
Lie supine on the carriage with feet in the long straps, legs extended toward the ceiling.
Execution Instructions
Lower the legs toward the footbar with control, then lift them back, keeping the ribs down and the pelvis anchored.
Teaching Cues
Alignment
"Pull the ribs down and keep the pelvis anchored at 45 degrees."
Control
"Lower slowly — do not let the straps win."
Breath
"Exhale as the legs lower, inhale as they lift."
Modifications & Progressions
Single Leg (Regression)
Lower and lift one leg at a time to halve the load.
Lower Range (Progression)
Lower the legs closer to the carriage before lifting back.