Pilates
Tower Supine Leg Press
Tower Supine Leg Press is a Pilates exercise where you press your feet out from bent knees against spring resistance. It trains your thighs and glutes while you keep your trunk steady.
- Beginner
- Compound
- Low injury risk
- Rest 45 sec
How to do it
- Lie on your back with your head toward the tower.
- Place each foot securely in a foot strap.
- Draw your knees toward your chest with your feet hip-width apart.
- Rest your arms beside your body.
- Press both legs out to a straight diagonal against the springs.
- Bend your knees back toward your chest with a controlled return.
Form cues
- Keep your pelvis heavy on the mat.
- Track knees in line with toes.
- Exhale through the press.
- Keep a little softness in your knees.
Common mistakes
- Pressing too lowAim your legs higher if your lower back arches as you press.
- Curling the tailbone upShorten the return before your hips begin to roll off the mat.
- Uneven leg driveApply equal pressure through both straps so your feet travel together.
Safety
Excessive spring resistance or fatigue can strain your knees or lower back. A slipping strap or loose spring clip can cause a sudden loss of resistance.
- Have a qualified Pilates instructor select the spring attachments and starting resistance before your first session.
- Check that spring clips are fully closed and foot straps are undamaged before use.
- End the set when you can no longer control the spring pull.
- Release spring tension with assistance before removing your feet from the straps.
If bending or straightening your legs causes knee, hip, or back pain, use a smaller pain-free range and seek advice from a physiotherapist before progressing.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat
- Pilates Wall Tower
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 45 sec
Start with a spring setting that lets you complete every repetition smoothly without straining.