The Feet in Stirrups – Side-Lying Abduction exercise on the Reformer is an excellent way to isolate and strengthen the hip abductors, particularly the gluteus medius and minimus. This movement is often prescribed to improve lateral hip stability, pelvic alignment, and control, especially for clients with hip or pelvic dysfunction, poor single-leg stability, or postural asymmetries.
- Set up the Reformer with appropriate spring tension as advised by your physiotherapist.
- Lie on your side facing the shoulder rests.
- Keep your spine neutral and core gently engaged to prevent any sagging through the waist.
- Place the top foot into the stirrup strap so it rests securely around the arch or heel.
- Bend the bottom leg and rest it comfortably on the carriage for support.
- Hips should be stacked vertically, and top leg extended straight in line with your body.
- Inhale to prepare; as you exhale, lift the top leg upward into abduction, moving only as far as you can without letting the pelvis roll back.
- Inhale to lower the leg back to the starting position with control—do not let it rest fully between repetitions.
- Maintain steady resistance and avoid jerky movements throughout.
- Complete repetitions as prescribed by your physiotherapist.