Lie on your side on the Reformer carriage with your head supported and your spine in neutral.
Stack your hips and shoulders directly over each other.
Place the working foot on the foot bar in a small V position (heel on, toes pointing out at about 45°).
Keep the non-working leg lifted and extended along the carriage or hovered slightly above for challenge.
Engage your core and keep the pelvis steady.
Inhale to prepare. As you exhale, press the carriage away, straightening the working leg while keeping the heel in contact with the bar and maintaining external rotation at the hip.
Inhale to bend the knee and return the carriage with control, ensuring the knee tracks in line with the toes.
Continue for the prescribed number of repetitions before switching sides.
