Feet in Straps: Lift & Lower

Classical Repertoire Intermediate Supine Hip & Posterior ChainCore Integration

Controlled lowering and lifting of both legs with straps for hamstring control and lumbopelvic stability.

Schematic — Feet in Straps: Lift & Lower Reformer · 1 medium spring · Footbar Medium · Headrest Medium

Teaching Precautions

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

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.

Spring Tension 1 medium spring

Headrest Medium

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

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

Lower the legs toward the footbar with control, then lift them back, keeping the ribs down and the pelvis anchored.

Control

"Lower slowly — do not let the straps win."

Breath

"Exhale as the legs lower, inhale as they lift."

Alignment

"Pull the ribs down, keep the tailbone heavy on the carriage and the pelvis level as the legs lower — stop before the lower back lifts."

Lower and lift one leg at a time to halve the load.

Lower the legs closer to the carriage before lifting back.

For low back pain, lower the legs only to the point where the pelvis starts to tip, keep the ribs down and use a lighter spring.

The rest of the Feet in Straps family.