Exercise
Feet in Straps Lower and Lift
BeginnerBeginner leg-strap exercise lowering and lifting both legs to build hip control, core support, and strap confidence.
Setup instructions
Lie supine on the reformer with the headrest comfortable and both feet secured in the straps. Begin with the legs long and lifted toward the ceiling or a high diagonal. Rest the arms by the sides and settle the pelvis evenly on the carriage.
Breathing cues
Exhale to lower. Inhale to lift.
Movement steps
- 1Inhale to prepare with the legs steady and the carriage quiet.
- 2Exhale to lower both legs away from the body only as far as the pelvis can stay stable.
- 3Inhale to lift the legs back toward the starting angle without swinging.
- 4Repeat slowly, keeping the straps even and the ribs soft.
Common mistakes
Lowering the legs too far; letting the low back arch; gripping the hip flexors; bending one knee more than the other; allowing the carriage to bounce.
Safety notes
Keep the range small until pelvic control is consistent. Stop if there is low-back discomfort, hip pinching, or neck tension.
Connections
Muscles worked
Goals supported
Related exercises
FAQs
Is Feet in Straps Lower and Lift suitable for beginners?
Yes. It is one of the most useful beginner leg-strap exercises because the movement is simple and easy to scale. The key is keeping the range small enough that the pelvis and low back stay quiet.
What muscles does Feet in Straps Lower and Lift work?
The exercise primarily trains the deep core and hip flexors for controlled leg movement. The hamstrings assist in managing strap tension, especially as the legs lift back toward the body.
What is Feet in Straps Lower and Lift good for?
It builds confidence with straps, teaches pelvic stability, and helps beginners learn how to move the legs without bracing the low back.