Pilates
Reformer Feet-in-Straps Frog
The Reformer Feet-in-Straps Frog is a lying leg press with heels together and knees turned slightly outward. It trains your inner thighs and glutes while you keep your pelvis steady.
- Beginner
- Compound
- Low injury risk
- Rest 45 sec
How to do it
- Lie on your back with your head supported and shoulders clear of the shoulder rests.
- Place one foot in each loop, with the straps supported around your arches.
- Bring your heels together with knees bent and slightly apart.
- Flex your ankles so your toes point back toward your shins.
- Press your heels away along an upward diagonal until your legs are nearly straight.
- Bend your knees to bring your heels back toward your seat along the same path.
Form cues
- Keep your tailbone heavy
- Let your neck stay relaxed
- Exhale out, inhale back
Common mistakes
- Lowering the legs too farUse a higher diagonal if your lower back arches or your ribs lift.
- Forcing a wide turnoutUse a small rotation from your hips so your knees stay aligned with your toes.
- Letting the springs pull you backSlow the return so the carriage moves smoothly without hitting its stop.
Safety
Unsuitable spring resistance or a slipping foot loop can cause an abrupt carriage movement. Working beyond your controlled range can strain your hips, knees, or lower back.
- Have trained staff show you safe strap entry and exit before your first attempt.
- Check that both loops and rope attachments are secure and evenly adjusted.
- Use the reformer's recommended beginner spring setting; lighter springs are not always easier to control.
- End the set if a loop shifts or you cannot control the carriage.
If you have ongoing hip, knee, or lower-back pain, ask a physiotherapist about a suitable range before trying this exercise.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Reformer
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 45 sec
Start with a short range and increase it only while your trunk stays still.