Leg press on the reformer

Before you start

• Pilates reformer

Feet

Toes

Balls of your feet on the bar, heels lifted. Keep your heels at the same height the whole time.

Arches

The bar sits under the middle of your foot. Ankles relaxed.

Heels

Heels on the bar, toes pulled back toward you. Push through your heels.

Angle

Forward

Feet parallel and hip width apart.

Out

Heels together, toes apart. Trainers call this Pilates V. Adds more inner thigh.

In

Big toes together, heels apart.

Hover or tap a muscle to light up only that one.

Do

Tap one to see it marked on the body.

• Keep a small natural curve in your lower backTrainer cue: Neutral pelvis

  Not pressed flat into the carriage and not arched up. About enough room to slide a hand under.

• Push out evenly with both feetTrainer cue: Even pressure

  Both knees straighten at the same speed. Your feet stay glued to the bar.

• Straighten your legs fully without locking the kneesTrainer cue: Long legs, soft knees

  Stop just before the knee snaps back.

• Come back slowly, resisting the springsTrainer cue: Control the return

  The carriage glides home quietly and never bangs.

• Shoulders relaxed against the shoulder blocksTrainer cue: Long neck

  Arms rest by your sides, palms down. No shrugging.

Don't

Tap one to watch the mistake. The green shadow shows where you should be.

• Locking the knees at the endTrainers call it: Hyperextension

  What it looks likeYour knees snap straight and bend slightly backward.

  Why it mattersPuts the strain on the knee joint instead of the muscles.

  FixStop with a tiny softness in the knee. Think long legs, not locked legs.

• Letting the carriage slam homeTrainers call it: Rushing the return

  What it looks likeThe springs pull you back fast and the carriage bangs into the stopper.

  Why it mattersThe return is where your legs work against the springs. Rushing it skips that half.

  FixTake longer to come back than you took to push out.

• Lower back arches off the carriageTrainers call it: Arching

  What it looks likeAs you press out, your lower back lifts and your ribs pop up.

  Why it mattersSqueezes the joints in your lower back.

  FixKeep your ribs heavy and the back of your pelvis level on the carriage.

• Knees fall out of line with your feetTrainers call it: Knee tracking

  What it looks likeYour knees point a different way than your toes, usually falling inward.

  Why it mattersTwists the knee under load.

  FixLine up each knee with the middle of the same foot, in every foot position.

• Shoulders creep up toward your earsTrainers call it: Shrugging

  What it looks likeYour neck shortens and your shoulders jam into the blocks.

  Why it mattersBuilds tension in your neck and upper back.

  FixSlide your shoulder blades down and let your arms feel heavy on the carriage.