Footwork: Parallel Press Away
The essential first footwork press: feet hip-width and parallel on the footbar, pressing the carriage out and back to establish the breath-and-press pattern and lower-body tracking.
⚠️ Clinical Contraindications
- Knee Issues: Keep the feet parallel and the knees tracking over the second toes; reduce the range or the springs if the knee complains.
Apparatus Setup
Reformer
Target Muscles
Setup Instructions
Lie supine on the carriage with the feet hip-width apart, toes pointing straight ahead and flat on the footbar, knees stacked over the ankles, spine neutral, arms long by the sides.
Execution Instructions
Exhale to press the carriage out to full knee extension without locking the knees, then inhale to control the return. Keep the feet evenly weighted and the pelvis still throughout.
Teaching Cues
"Keep the feet parallel and the knees tracking directly over the second toes."
"Exhale to press the carriage out, inhale to control the return."
"Press evenly through the whole foot and keep the pelvis still — no tipping as the legs extend."
"Breathe in to prepare — ribs soft, spine long — then breathe out to press the carriage away."
"Keep the tailbone heavy on the carriage, grounding the low back down as the legs press."
Modifications & Progressions
Lighter Springs (Regression)
Reduce to a single spring to lower the load while the breath-and-press pattern is being established.
Slower Tempo (Progression)
Slow the press and return to a three-count tempo to increase time under tension.