Lower-Body Progressions on the Reformer
Sample Sequence: Help clients strengthen, define and refine their lower bodies.
Many Pilates clients want to develop lower-body strength and definition, and the reformer is a perfect piece of equipment to help them meet this goal. Strong hamstrings, gluteals, quadriceps, adductors and abductors provide power for athletic moves and functional activities. Reformer work also enhances range of motion and flexibility in the hips and pelvis, important for sustaining lower-body strength. Balanced development of strength, stability and range of motion is critical for everyday movements such as sitting, standing and walking, not to mention running and more sport-specific moves.
The lower body consists of the hips, pelvis, legs and feet. Within that grouping, the hips and pelvis are the most complex. Exercises covered here target the entire lower body, working these muscles in a cohesive way to produce efficient movement. Alignment, stabilization and integrated strength are the goals with these moves, which build strength, stabilization and a sculpted, lean look.
Exercise 1: Standing Leg Extension
This exercise improves quadriceps strength, overall balance and posture.
Springs. One yellow and one red. Foot bar. Position one, low to high (depending on leg length).
- Stand at end of reformer facing foot bar.
- Lift one leg and place it over foot bar with ball of foot on edge of reformer bed.
- Place hands on hips or out to sides of shoulders.
- Exhale: Straighten leg and push with ball of foot to press out carriage.
- Inhale: Bend knee, slowly allowing carriage to return to start position.
- Repeat 6–10 times; switch sides.
- Change foot placement. Standing variations include externally turned out from hip and with heel slightly elevated throughout movement.
- Vary arm positions. Start with elbows bent, hands in front of chest, and press arms forward, upward or downward as leg presses out carriage.
- Do single-leg squat as carriage leg straightens.
Exercise 2: Seated Leg Flexion
This exercise improves hamstring strength and encourages upright posture and alignment.
Springs. One yellow and one blue. Foot bar: Not needed.
- From position four on Allegro 2 reformer (shown), place short box behind carriage on rails (by pulleys).
- Sit on foot bar or short box with upright posture.
- Place each foot on carriage, heels on shoulder rests.
- Place hands by hips or in front of chest, or hold sides.
- Inhale: Prepare and engage abdominals to sit up taller and lighter on sit bones.
- Exhale: Bend knees deeper and pull carriage toward pulleys with hamstrings.
- Repeat 10 times.
Change positions of arms and/or feet on carriage. Feet can be in parallel, turned out or turned in. Depending on start position, arms can move in unison with carriage: for example, from bent to straight, to the side, overhead, in front of chest, etc.
Look for changes in low-back placement as legs move, and cue client to keep good torso alignment.
Exercise 3: Quadruped Leg Press
This exercise strengthens gluteals and hamstrings and creates stability and strength in upper body while working lower body.
Springs. One yellow, one red and one blue. Foot bar. High. Accessory. Small inflatable ball (13-inch maximum).
- Kneel facing pulleys, both knees midway on carriage, hands on shoulder rests.
- Lift one leg and place foot on foot bar, toes facing downward.
- Place ball behind thigh or knee of leg on carriage. Bend knee and hold ball toward back of thigh.
- Inhale: Prepare and pull in abdominals to support torso and low back.
- Exhale: Straighten leg on foot bar and move carriage toward pulleys.
- Keep knee down.
- Lift knee.
- Rotate hips.
- Do knee circles.
- Repeat 8–10 times per leg.
Photo credit: Nora St. John. Model: Lizbeth Garcia.
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