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Feet in Straps: Walking
Both Repertoire Intermediate Hip & Posterior ChainCore Integration
Alternating hip flexion and extension in an open chain, emphasizing unilateral control and pelvic stability.
⚠️ Clinical Contraindications
- Low Back Pain: Keep the pelvis anchored and the range small; 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)Quadriceps (Secondary)Hamstrings (Secondary)Hip Flexors (Primary)
Setup Instructions
Lie supine on the carriage with feet in the long straps and legs long toward the ceiling.
Execution Instructions
Bend one knee toward the chest as the other leg presses long, alternating in a marching rhythm without moving the pelvis.
Teaching Cues
Alignment
"Keep the hips level as the legs alternate."
Control
"No pelvic rock — the abdominals hold the position."
Breath
"Match the breath to the marching rhythm."
Modifications & Progressions
Smaller Range (Regression)
Reduce the bend and press range to keep the pelvis anchored.
Slower Tempo (Progression)
Slow the march and add resistance for more control demand.