Summary
The Pilates Reformer Small V exercise targets the ankle and foot extensors, inner thighs (adductors), calves, quads. Performed with feet in a 'V' shape, this exercise strengthens and tones these key areas, enhances hip alignment, and improves lower body stability.
Purpose
- General warmup of ankle, knee, and hip joints.
- Strengthening of ankle and foot extensors, knee extensors, leg adductors, and quadriceps.
- Isolation of leg movement from pelvic movement.
Reformer Setup
- Footbar elevated.
- Spring tension moderate to heavy.
- Carriage stoppers adjusted to allow knees to bend to 90 degrees.
- Headrest up.
Starting Position
- Supine on the carriage, tailbone centered, hands flat on carriage.
- Balls of feet on footbar, toes spaced four fingers apart, heels together.
- Ankles in extension with heels lifted (ankles are in plantar flexion).
- Knees bent at 90 degrees, shoulder width, knees aligned with ankles.
- Pelvis and lumbar spine in neutral position.
Starting position.
Foot positioning.
Execution (10-12 Repetitions)
- On exhale, extend legs until legs are straight, knees together. Avoid locking out knees completely.
- On inhale, bend knees until carriage returns to complete rest against the carriage stops.
- Maintain constant pace throughout entire movement.
- Ankles remain fixed in near maximum extension (plantar flexion) throughout movement, heels do not drop.
- All movement comes from the knee and hip joints. Specifically, the ankles, pelvis, and lumbar spine should remain fixed.
- Press heels together throughout movement.
- Majority of weight is transferred to footbar through the balls of the big and second toes.
Position 1. Start.
Position 2. Press out.
Position 3. Return.
Common Mistakes
- Heels sink as legs straighten. Keep ankles in near maximum extension in plantar flexion.
- Anterior or posterior pelvic rotation. Maintain pelvis in fixed neutral position.
- Lumbar spine arch changing. Keep lumbar spin in fixed neutral position.
- Knees do not track in line with ankles. Maintain knee/ankle alignment .
Modifications & Variations
- Perform the first 5-6 repetitions at a slower pace, and the last 5-6 repetitions at a faster pace.
- To increase transverse abdominal challenge, reverse breath. Inhale on leg extension, exhale to return.
- Reduce range of motion to only extend legs halfway before returning to starting position.
- Add an small pulse between the legs reaching full extension and returning to the starting position.
- Place band around your thighs above the knees to increase activation of the hip abductors .
