Pilates
Reformer Footwork on Heels
Reformer Footwork on Heels is a lying-down Pilates leg press with your heels on the footbar. It trains your thighs and glutes while you keep your trunk steady against spring resistance.
- Beginner
- Compound
- Low injury risk
- Rest 45 sec
How to do it
- Lie on your back on the carriage with your head supported and your shoulders against the shoulder rests.
- Place your heels hip-width apart on the footbar with your knees bent and toes pointing upward.
- Press the carriage away through your heels until your legs are nearly straight.
- Bend your knees to bring the carriage back to its starting position.
Form cues
- Keep your pelvis still.
- Let your ribs stay settled.
- Exhale out; inhale back.
Common mistakes
- Knees falling inwardKeep each knee aligned with the middle of its foot throughout the movement.
- Snapping the knees straightFinish the press without forcing your knees backward into a locked position.
- Rushing the returnTake two to three seconds to return rather than letting the springs pull you in.
Safety
An unsecured footbar or poorly chosen spring resistance can cause sudden carriage movement or loss of foot support. Excessive resistance or bending depth can aggravate your knees or hips.
- Check that the footbar and springs are securely attached before getting on.
- Use the manufacturer's recommended footwork spring setting; the lightest setting is not necessarily easiest to control.
- Keep your hands clear of the carriage tracks and springs.
- Shorten the movement if deeper knee bending causes discomfort or lifts your pelvis.
If you have ongoing knee, hip, or back pain, ask a physiotherapist about a suitable range and resistance before trying this exercise.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Reformer
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps
- Rest
- 45 sec
Record your spring setting so you can repeat the same resistance next time.