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  • Lie on your back on the Reformer with your head supported and spine in a neutral position.
  • Place the balls of your feet (toes) on the foot bar, about hip-width apart.
  • Keep the heels lifted slightly off the bar, as if wearing a pair of heels.
  • Ensure knees are aligned with the hips and toes, avoiding inward or outward drift.
  • Gently engage your core and stabilise your pelvis.
  • Inhale to prepare. As you exhale, press through the balls of your feet to extend your knees, straightening the legs with control.
  • Maintain lifted heels and active ankle engagement throughout the movement.
  • Inhale to bend the knees and return the carriage slowly without letting the heels drop or losing control.
  • Complete repetitions as prescribed by your physiotherapist.