Lie on your back on the Reformer with your head supported, feet hip-width apart on the foot bar (heels or balls of feet, as prescribed).
Keep arms by your sides, pressing lightly into the carriage for stability.
Inhale to prepare. As you exhale, press through your feet and peel your spine into a bridge, lifting until shoulders, hips, and knees form a straight line.
Hold this bridge position throughout the sequence—aim to keep the carriage completely still.
Inhale to lift one foot smoothly from the bar, bringing the knee toward tabletop (hip and knee at 90 degrees).
Exhale to lower the foot back to the bar with control, maintaining hip height and pelvic stability.
Repeat with the opposite leg, alternating sides for the prescribed repetitions.
Keep hips level—avoid dropping or rotating as you lift each leg.
Lower the spine back to the carriage after completing all reps.
