The “Feet in Stirrups – Lift and Lower” on the Reformer is a fundamental Pilates exercise that targets core control, pelvic stability, and hip mobility. It’s commonly prescribed to improve lumbo-pelvic control, lengthen the hamstrings, and gently strengthen the lower abdominals.
- Lie on your back on the Reformer with your head on the headrest, arms resting long by your sides.
- Place both feet into the straps one at a time, ensuring they are securely positioned around the arches of your feet.
- Bring your legs to a tabletop position, then extend them to a neutral 45–60 degree angle (or as directed).
- Engage your deep abdominal muscles and ensure the pelvis remains in a neutral position (not tucked or arched).
- Inhale to prepare; as you exhale, slowly lower your legs together toward the footbar, only as far as you can maintain pelvic control.
- Inhale to return the legs to the starting position, keeping the movement smooth and controlled throughout.
- Maintain even pressure through both straps and ensure legs stay parallel (hip-distance apart) during the entire movement.
- Complete repetitions as prescribed by your physiotherapist.