Alternatives to Footwork on the Reformer

What the exercise is for

Footwork is there for leg alignment, working the hips, knees and ankles in line against the spring, and finding a steady pelvis early in the session. It's often where you see how a client is moving that day.

When pressing through bent knees isn't right today, change the range, change the direction of the load, or take the feet off the bar.

Alternatives

1. Footwork in a smaller range

   Reformer

   Setting the footbar or the carriage so the knees start less bent keeps the exercise and leaves out the deepest part of the bend.

   Setup: Supine on the carriage, feet on the footbar, with the footbar or gear set so the knees start at a shallower angle. Work through the usual foot positions, pressing out and returning with control.

   Watch for

   • Knees locking at the end of the press
   • Knees drifting out of line with the feet
   • Pelvis tucking as the carriage returns

2. Frog and leg circles in the straps

   Reformer

   With the feet in the straps, the legs work against the spring without pressing through the soles of the feet, and the hips do more of the work.

   Setup: Supine on the carriage, feet in the straps. Frog: heels together, knees open, press the legs out on a diagonal and return. Then small circles. Light spring.

   Watch for

   • Lower back arching as the legs lower
   • The carriage jerking at the end of each press
   • Knees snapping straight

3. Leg springs

   Cadillac

   The springs come from above, so the legs work against a light, steady pull instead of a press, in a range you set.

   Setup: Supine on the Cadillac, feet in the leg spring loops. Work frog, circles and walking in a range the client controls.

   Watch for

   • Springs pulling the legs past where the pelvis stays still
   • Gripping the poles with the hands
   • Rushing the return

4. Side-lying leg series

   Mat

   Hip work with no load through the feet or the bent knee, one leg at a time, and a chance to look at each side separately.

   Setup: Lying on one side, head on the lower arm, legs slightly forward of the hips. Lift, circle or kick the top leg front and back, then switch sides.

   Watch for

   • Top hip rolling back as the leg moves
   • Waist sinking toward the mat
   • Swinging the leg instead of controlling it

Options, not prescriptions. Adjust them to your training, your equipment and your client.