Footwork: Arches
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
QuadricepsGluteus Maximus
Secondary Muscles
HamstringsGastrocnemiusTransverse Abdominis
Regressions
Reduce spring load; move slower; keep range small.
Progressions
Heavier springs; focus on the eccentric (closing) phase; maintain perfect alignment.
Common Errors
Gripping with toes; loss of pelvic stability; locking knees at the end.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
