1-2 Springs footbar up
Standing facing the foot of the reformer hands on the footbar. foot closes to the reformer is propped against the shoulder rest. opposite foot on floor, toes alignment with the front edge of carriage standing leg bent
exhale to press carriage back, extending hip and knee. inhale to return to starting position by flexing hip and knee
Fingertip touch on bar or hands off the bar. arms swinging in opposition with full lunge body parallel to floor or upright. in spine flexion maintain C curve though spine. inhale to press carriage back, exhale to pull carriage in (this variation may be used as preparation for knee stretches.
pelvis aligned in neutral, lower extremity alignment width of upper chest and back
Excessive pelvic rotation, poor shoulder organization front knee flexed greater than 90 degrees. standing knee moving forward in front of the ankle.
Hip and knee extensors, abdominal muscles, glute activation
Trunk stabilisation, strengthening the hip and knee extensors, pelvic girdle control, core stability