Pilates
Reformer Footwork
Reformer Footwork is a lying-down leg press against spring resistance. It trains your thighs and glutes while you keep your trunk steady as the carriage moves.
- Beginner
- Compound
- Low injury risk
- Rest 1 min
How to do it
- Lie on your back on the carriage with your head supported and shoulders against the shoulder rests.
- Place your heels hip-width apart on the footbar with your feet parallel.
- Rest your arms beside your body.
- Press through your heels to move the carriage away by extending your hips and knees.
- Bend your knees to bring the carriage back to its starting position.
Form cues
- Keep your pelvis still.
- Track knees over your second toes.
- Exhale out, inhale back.
Common mistakes
- Snapping knees straightFinish the press with your knees slightly soft rather than pushing them backward.
- Letting the springs pull you backSlow the return so the carriage closes quietly without hitting the stopper.
- Tensing your neckLet your head rest fully on its support without pressing your shoulders hard into the rests.
Safety
Excessive spring resistance or a forced range can strain your knees or hips. An unsecured footbar or poorly controlled carriage can cause a sudden shift or jolt.
- Check that the footbar and springs are securely attached before getting onto the carriage.
- Use the manufacturer's recommended beginner spring setting; the lightest setting is not necessarily the easiest to control.
- Keep your hands clear of the carriage tracks and springs.
- End the set if fatigue prevents smooth carriage movement.
If bending or straightening your knees or hips causes pain, shorten the range and seek advice from a physiotherapist if symptoms persist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Reformer
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 1 min