Pilates Technique Thursday: Why Parallel versus Rotation on the Reformer Foot Series

Two pairs of feet side by side, one parallel, one rotated, showing alignment differences.

Joseph Pilates allegedly worked on the reformer foot series only in parallel. Rotation was not part of his foot series. After his death, Romana Kryzanowska, coming from a dancer’s background, introduced turnout into the studio. That was her influence, not his.

Joseph also cued bones, not muscles. He gave directions like “kneecaps forward,” “heels together,” “sit bones wide.” His focus was bone placement, trusting the muscles would follow. Today, we often cue muscles directly, but Joseph’s method began with bones. If you follow his original logic, parallel is the true base, and rotation was never central.

There is also some debate that in the Footwork series on the Reformer, Joseph may have used turnout as an option. That’s why it is worth acknowledging the nuance.

What Happens With Rotation

• Glute fibres lose efficiency when some shorten and others overstretch.

• Rotation often creates compensation through hip flexors, adductors, or lower back.

• Pelvis may tilt or twist, adding stress to joints.

• Energy leaks into rotational forces instead of pure extension or abduction.

Why Parallel Matters

• Neutral hip and pelvis keep joints aligned.

• Glutes work through their strongest line of pull.

• Stability improves as muscles fire to maintain alignment.

• Movements become transferable to everyday life and sport.

Pilates Research Insights

• Pilates mat studies show higher glute activation when pelvic rotation is reduced.

• Bilateral strength work in parallel, like hip thrusts or squats, achieves maximal glute activity.

• Adding rotation doesn’t consistently increase glute recruitment but does increase joint stress.

Personal Teaching Perspective

I do use both parallel and rotation, but it depends on posture. For many bodies, working in parallel provides the stronger foundation and ensures safer mechanics. For others, introducing controlled rotation adds value. It’s not a case of never, but of when and why.

Practical Pilates Teaching Tips

• Cue bones: “kneecaps forward,” “sit bones wide,” “heels aligned.”

• Start with bridges, hip hinges, and leg pulls in parallel.

• Use mirrors or video to spot unwanted rotation.

• Add rotation sparingly and with control.

• Use isometric holds in parallel to strengthen neuromuscular control.

Final Thought

Parallel is not a restriction. It is the foundation Joseph designed. It builds strong glutes, stable hips, and safe movement. Rotation has a place, but only after the base is secure and only when posture supports it.

Research Insights

• Kim et al. (2019) found that *“gluteus maximus activity increased when pelvic transverse rotation was minimised during Pilates mat exercises.”

• Queiroz et al. (2010) reported that *“neutral pelvis positions provided efficient muscle activity, while pelvic tilt or rotation increased spinal load.”

• Contreras et al. (2020) showed that *“bilateral exercises in parallel such as the hip thrust and squat produced maximal gluteus maximus activation, while rotation did not add further activation but increased joint stress.”