Feet in Straps: Scissors

Modern Repertoire Core IntegrationHip & Posterior Chain

Schematic — Feet in Straps: Scissors

Apparatus Setup

Reformer

Spring Tension 1 Red or 1 Blue Spring

Footbar Position Medium

Gear Bar Normal

Stopper Normal

Headrest Medium

Target Muscles

Transverse Abdominis (Secondary)Gluteus Maximus (Secondary)Rectus Abdominis (Primary)Hip Flexors (Primary)

Setup Instructions

Lie supine on the carriage with feet in the long straps, legs extended toward the ceiling at 90 degrees, pelvis neutral and arms by your sides.

Execution Instructions

Exhale to scissor the legs — one toward the head, one away — and inhale to switch with a small, precise range. Keep the lower back anchored and the torso still.

Teaching Cues

Articulation

"Scissor from the hip sockets with a small, precise range."

Control

"Keep the lower back anchored; the legs do all the work."

Breath

"Alternate the scissor with the breath — exhale to switch."

Modifications & Progressions

Smaller Arc (Regression)

Scissor in a small range with the legs closer to vertical to reduce load on the lower back.

Lower Scissors (Progression)

Lower the legs toward the carriage as you scissor to increase abdominal and hip flexor demand.