Exercise
Footwork Series
BeginnerFoundational leg press variations to build lower-body alignment and control.
Setup instructions
Lie supine on the carriage with headrest as appropriate. Place feet on the footbar in parallel stance.
Breathing cues
Inhale to prepare. Exhale as you press out. Inhale to return.
Movement steps
- 1Press carriage out with control, then return without dropping springs.
- 2Repeat through heel, toe, and wide-stance variations.
Common mistakes
Locking knees at full extension; gripping hip flexors; rushing return phase.
Safety notes
Keep motion pain-free and avoid hyperextending knees.
Connections
Related exercises
FAQs
How many reps should beginners do for footwork?
A common starting point is 8 to 12 controlled reps per stance. Prioritize smooth carriage return and knee tracking over volume.