Feet in Straps: Side Splits

Modern Repertoire Intermediate Supine Hip & Posterior Chain

Adductor-focused side opening with feet in straps, testing hip mobility and controlled core anchoring through a wide V.

Schematic — Feet in Straps: Side Splits Reformer · 2 medium springs · Footbar Medium · Headrest Medium

Teaching Precautions

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

Low Back Pain: Wide abduction can shift the pelvis; keep both sitbones down and reduce the range if the 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 2 medium springs

Headrest Medium

Transverse Abdominis (Secondary)Obliques (Primary)Gluteus Medius (Secondary)Adductors (Primary)

Lie supine on the carriage with feet in the long straps, legs extended toward the ceiling with the heels together and toes softly turned out.

Exhale to open the legs wide into a V against the springs, inhale to draw them together with control.
Keep the pelvis still and both legs long throughout.

Form

"Open from the hip sockets, not the lower back — keep the pelvis still."

Control

"Resist the springs as the legs close together."

Alignment

"Keep both legs long and the feet flexed throughout the V."

Open the legs only to a comfortable V before closing, keeping the low back long.

Move to a strong spring or add a second spring for more adductor and control work.

For low back pain, keep both sitbones heavy on the carriage, open only until the pelvis starts to tip and bring the legs no lower than vertical.

The rest of the Feet in Straps family.