Feet in Straps: Reverse Leg Press
Reverse leg press with feet in straps targeting the hamstrings and glutes through controlled hip extension against the springs.
- Body
- Reformer
- Strap
- Movement
Teaching Precautions
Common precautions, not exhaustive. Screen every client and refer when in doubt.
- Low Back Pain: Excessive hip extension can strain the lumbar spine. Keep the pelvis neutral and the press range small; stop if the low back aches.
- Pregnancy: Supine work after the first trimester can compress the vena cava; elevate the head and shoulders or use a side-lying alternative.
Apparatus Setup
Reformer
Target Muscles
Setup Instructions
Lie supine on the carriage with feet in the long straps and hips flexed to about 90 degrees, knees soft and legs together, pelvis neutral.
Execution Instructions
- Exhale to press the legs down toward the carriage, extending through the hips, then inhale to float them back up.
- Keep the low back long and the tempo steady.
Teaching Cues
"Keep the low back long and the pelvis neutral as the legs press down."
"Exhale to press the legs down, inhale to float them back up."
"Move at a steady tempo — no momentum coming from the hips."
"Keep the tailbone heavy and the spine neutral as the legs press down."
"Keep the low back long — do not let the pelvis tip or the lower back dump as the legs travel."
Modifications & Progressions
Bent-Knee Press (Regression)
Keep the knees softly bent and press the legs down in a small arc to shorten the lever and protect the low back.
Full Extension (Progression)
Extend the knees fully as the legs lower, adding hamstring and glute load.
Short Hip Extension (Injury Modification)
For low back pain, press the legs down only to neutral hip alignment with the pelvis tucked and the ribs down, stopping before the low back arches.
Related Exercises
The rest of the Feet in Straps family.