Pilates
Reformer Feet-in-Straps Openings
Reformer Feet-in-Straps Openings is a lying-down Pilates exercise in which you open and close your legs against spring resistance. It trains your inner thighs and hip control while your pelvis stays steady.
- Beginner
- Isolation
- Low injury risk
- Rest 45 sec
How to do it
- Lie on your back on the carriage with your head supported and shoulders between the shoulder rests.
- Place one foot in each strap with your knees bent toward your chest.
- Extend your legs together on an upward diagonal, roughly 45 degrees above the carriage.
- Open your legs evenly out to the sides at the same height.
- Draw your legs back together along the same path to finish the repetition.
Form cues
- Keep your tailbone heavy.
- Keep a soft bend in your knees.
- Exhale as your legs come together.
Common mistakes
- Opening beyond your controlStop widening your legs before your pelvis tilts or your groin feels pulled.
- Lowering the legs too farUse a higher diagonal if your lower back arches away from its starting position.
- Snapping the legs closedSlow the return so the carriage moves smoothly without hitting its stop.
Safety
Forcing a wide opening against spring tension can strain the groin. Loose straps or poorly controlled carriage movement can cause an unexpected pull on your legs.
- Check that both straps are securely attached and the ropes are equal in length.
- Use the reformer's recommended beginner spring setting; lighter springs are not always easier to control.
- Keep the carriage still while putting your feet into or taking them out of the straps.
- End the set if fatigue makes your movement uneven or jerky.
If you have ongoing hip, groin, or lower-back pain, get advice from a physiotherapist 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
Count one opening and closing as one repetition.