Footwork: Single Leg

Both Repertoire Hip & Posterior ChainCore Integration

Schematic — Footwork: Single Leg

Apparatus Setup

Reformer

Spring Tension 1 Red or 1 Blue Spring

Footbar Position Medium

Gear Bar Normal

Stopper Normal

Headrest Up

Target Muscles

Transverse Abdominis (Primary)Quadriceps (Primary)Hamstrings (Secondary)Gluteus Maximus (Secondary)

Setup Instructions

Lie supine on the carriage with one foot on the footbar and the other leg extended toward the ceiling or held in tabletop. Spine neutral, arms by your sides.

Execution Instructions

Exhale to press the carriage out to full knee extension without locking, inhale to control the return. Keep the pelvis level and the working leg tracking over the second toe.

Teaching Cues

Alignment

"Track the working heel and toe over the second toe the whole way out and back."

Form

"Keep the pelvis level — no hip hike or tilt as the carriage travels."

Control

"Match the press and return tempo; avoid kicking or bouncing the carriage."

Modifications & Progressions

Both Feet Footwork (Regression)

Press with both feet on the footbar to reduce the unilateral demand on the pelvis and legs before returning to single leg.

Extended Leg (Progression)

Hold the non-working leg extended long toward the ceiling to increase the core and stability challenge.