Reformer — Footwork
Fundamental Reformer Pilates series targeting the lower limbs with different foot positions on the bar for complete and balanced strengthening.
Reformer — Footwork
Footwork is the first exercise series performed on the Pilates Reformer, the iconic machine invented by Joseph Pilates. This fundamental series targets lower limb strengthening using the carriage spring resistance. Each foot position on the bar engages leg muscles from a different angle, creating complete and balanced work. Footwork also serves as a warm-up and assessment of lower body mobility and strength.
Targeted Anatomy
The quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius) are the primary drivers of knee extension. The gluteus maximus and hamstrings contribute to hip extension. The calves (gastrocnemius, soleus) work in toe positions. The intrinsic foot muscles are engaged in each variation. The transversus abdominis stabilizes the pelvis against spring resistance.
Step-by-Step Execution
- Starting position: Lie on the Reformer carriage, head on headrest, shoulders against blocks. Feet on the bar, hips and knees at 90 degrees.
- Parallel feet: Feet hip-width apart, toes toward ceiling. Push the carriage extending legs fully, return with control. 10 reps.
- V position (Pilates V): Heels together, toes apart at 45 degrees. 10 reps.
- On heels: Toes lifted, support only on heels. 10 reps.
- On toes: Heels raised, support on metatarsals. 10 reps.
Key Points and Breathing
- Pelvis stays neutral and stable — no anterior or posterior tilt.
- Knee extension is complete without joint locking.
- Return is slow and controlled — resist the spring pull.
- Exhale pushing, inhale returning.
Repetitions
10 repetitions of each position (40-50 total).
Modifications
- Beginner: Light springs (1-2), reduced range if mobility limited.
- Intermediate: Medium springs (2-3), full range, all positions.
- Advanced: Heavy springs (3-4), slow tempo with isometric holds, add heel raises in extended position.
Contraindications
- Acute knee pathology (adapt resistance and range).
- Recent hip replacement (respect range restrictions).
- Acute lower back pain (reduce spring resistance).
Target Audience
Reformer Footwork is accessible to all levels and constitutes an exceptional rehabilitation tool. It is widely used after knee surgery (ACL, meniscus), for post-prosthesis hip or knee strengthening, and athletic preparation. Seniors appreciate the supine position that protects the back while allowing complete leg work.