Footwork: Toes
Beginner (3/10)Reformer
Position: SupineEnergy: 4/10~60s
Cueing
Track knees over toes; press evenly through feet; initiate from glutes/hamstrings; keep pelvis level and stable.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
GastrocnemiusQuadriceps
Secondary Muscles
Tibialis AnteriorGluteus Maximus
Regressions
Use lighter springs; reduce range of motion; focus only on the press out.
Progressions
Use heavier springs; add pulses at the halfway point; increase tempo.
Common Errors
Knees collapsing inward; heels dropping below bar; pelvis tilting.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
