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Pilates

Reformer Pilates V Footwork

Reformer Pilates V Footwork is a lying leg press with your heels together and toes slightly apart. It trains leg strength and control while you keep your pelvis steady against spring resistance.

  • Beginner
  • Compound
  • Low injury risk
  • Rest 45 sec

How to do it

  1. Lie on your back on the carriage with your head supported and shoulders against the shoulder rests.
  2. Place the balls of your feet on the footbar in a small V, with heels touching and slightly raised.
  3. Position your knees in line with your toes.
  4. Press the carriage away until your legs are nearly straight.
  5. Bend your knees to bring the carriage back to its starting position.

Form cues

  • Keep your pelvis quiet.
  • Keep your heels at the same height.
  • Exhale as you press.
  • Keep your neck relaxed.

Common mistakes

  • Forcing a wide turnoutMake the V smaller so the rotation comes comfortably from your hips rather than twisting your knees or feet.
  • Snapping the knees straightSlow the final part of the press so you stop short of locking your knees.
  • Heels separatingMaintain gentle heel contact throughout the repetition without squeezing so hard that your feet roll outward.
  • Rushing the returnResist the springs as you come in so the carriage closes quietly.

Safety

Your feet can slip from the bar if contact becomes unstable, allowing the carriage to move unexpectedly. Excessive spring resistance or bending too deeply can strain your knees or lower back.

  • Check that the footbar is locked and the springs are securely attached before getting on.
  • Get help selecting an appropriate spring setting if you are unfamiliar with the reformer; fewer springs are not always easier.
  • Use a return depth that does not lift your tailbone from the carriage.
  • End the set if you cannot maintain secure foot contact.

If the turned-out position causes hip, knee, or ankle discomfort, try parallel-foot footwork and seek physiotherapist advice if discomfort persists.

Muscles worked

Front
Back

Primary muscles

  • Glutes
  • Quadriceps

Secondary muscles

  • Calves
  • Hamstrings

Equipment

  • Pilates Reformer

Sets and reps

Sets
2–3
Target
8–12 reps
Rest
45 sec

Choose spring resistance that lets you complete each repetition smoothly without straining.

Variations

Easier

Harder