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- Lie on your side on the Reformer carriage with your head supported on your arm or a cushion.
- Stack your hips and shoulders, keeping your spine in neutral.
- Bend both knees to about 90°, with your feet together and in line with your body.
- Keep the carriage completely still throughout the exercise.
- Engage your core gently and ensure your pelvis doesn’t roll backwards.
- Inhale to prepare. As you exhale, lift the top knee upward, keeping the feet together (like opening a clam shell).
- Inhale to slowly lower the knee back down with control.
- Repeat for the prescribed number of repetitions before switching sides.
