Running in Place: How to Do It and Muscles Worked

How to do the Running in Place

Lie on your back on the reformer carriage with your toes on the foot bar, your knees bent, and your spine in a neutral position.

1. Press the carriage all the way out so your legs are straight.
2. Keep your toes on the foot bar and your heels slightly lifted.
3. Bend your right knee while simultaneously lowering your left heel under the foot bar.
4. Keep your pelvis completely still and your spine neutral as your legs move.
5. Press your right foot back to the starting position while lifting your left heel.
6. Switch sides by bending your left knee and lowering your right heel.
7. Continue alternating legs at a steady, controlled pace.

• Breath. Teachers cue breathing differently, but you will often inhale for two leg changes and exhale for the next two. Find a steady breathing rhythm that helps you keep your torso still.
• Where you feel it. You should feel your calves and quadriceps working, along with a gentle stretch in the back of your lower leg. You should not feel any pinching in your lower back or pain in your knees.
• How many. 10 to 20 alternating repetitions per leg

Common mistakes

• Rocking pelvis. Keep your hips heavy and still on the carriage. Only your legs should be moving.
• Dropping heels too fast. Lower your heel with control to work your calves effectively. Avoid letting the spring tension snap your foot down.
• Tucking the tailbone. Maintain your neutral spine held steady throughout the exercise. Check that your lower back retains its natural curve.
• Bouncing the carriage. The carriage should remain completely still while your legs alternate. Focus on moving your ankles and knees without shifting the machine.
• Tensing the shoulders. Let your upper body relax into the mat. Keep your focus on your quadriceps and calves.

Make it easier or harder

Easier

• Practice the alternating foot movement on the floor while sitting in a chair.
• Use a lighter spring setting on the reformer to reduce the resistance on your legs.
• Limit your range of motion by not dropping your heel as far under the foot bar.

Harder

• Increase the spring tension for a heavier challenge on your quadriceps and calves.
• Perform the movement at a slower pace to increase your time under tension.

Who should be careful

• After the first trimester of pregnancy, many guidelines advise against long periods lying flat on the back. A side-lying or propped version is an alternative.
• Reformer springs and the moving carriage add load and instability. Learn it with a qualified instructor, who can set the springs for your body and goals.

Related exercises

• Reformer Footwork Beginner
• Front Splits Advanced
• Standing Lunge Beginner to intermediate
• Supine Arm Series Beginner
• Frog on the Reformer Beginner

When to see a doctor or physical therapist

• Sharp pain in your Achilles tendon or calf muscle.
• Sudden pain or grinding sensations in your knee joints.
• Numbness or tingling running down your legs.
• Lower back pain that worsens as you move your legs.

This page is general education, not a diagnosis or treatment plan. If you have a health condition, are pregnant or are recovering from an injury or surgery, check with your own clinician before trying new exercises.

How we put this page together. Exercise data (type, level, equipment and muscles) was compiled by our editors from the classical mat order in Joseph Pilates’ 1945 book and from commonly taught reformer repertoire. Muscle lists are a general anatomy guide; cueing differs between teachers. Text drafted with AI assistance and checked by the Editorial Team. See our editorial policy. Last checked October 2026.