Reformer Pilates
Sign inCreate free plan
Illustration of Resistance Band Lower and Lift on the Pilates reformer

Exercise

Resistance Band Lower and Lift

BeginnerSaveSign in to save Resistance Band Lower and Lift

Supine lower-and-lift on the mat with a resistance band looped around the feet to mimic reformer feet-in-straps control.

Setup instructions

Lie supine on the mat with knees bent and feet flat to begin. Loop a resistance band around the balls of both feet and hold one end in each hand. Extend both legs toward the ceiling with the band under light tension. Find a neutral pelvis with the low back gently supported on the mat.

Breathing cues

Exhale to lower. Inhale to lift.

Movement steps

  1. 1Inhale to prepare with the legs vertical.
  2. 2Exhale to lower both legs toward the floor against band tension without arching the low back.
  3. 3Stop at the lowest point where the pelvis stays stable.
  4. 4Inhale to lift the legs back to vertical with control.
  5. 5Repeat with smooth, even tempo.

Common mistakes

Lowering the legs beyond trunk control; letting the low back arch off the mat; pulling the band unevenly; using a band that is too strong; holding the breath.

Safety notes

Keep the lowering range modest until pelvic stability feels clear. Stop if sharp back or hip discomfort appears.

Connections

Muscles worked

Equipment needed

Related exercises

FAQs

  • Is Resistance Band Lower and Lift suitable for beginners?

    Yes. The band around both feet adds feedback during the lowering phase. Keep the range small until pelvic stability feels steady.

  • What muscles does Resistance Band Lower and Lift work?

    The deep abdominals stabilise the pelvis while the hip flexors and glutes control the lowering and lifting legs against band tension.

  • What is Resistance Band Lower and Lift good for?

    It builds core control and hip stability before mat lower and lift and reformer feet-in-straps progressions.

  • How is Resistance Band Lower and Lift different from Resistance Band Leg Circles?

    Lower and lift moves both legs together vertically, while leg circles trace a circular path with one working leg.

Find your starting exercises

Plan your class

Turn saved exercises into a class plan

Save exercises from the library, then build a reformer class plan with cues, timings, reps, and teaching notes.

Create a class planView My plans