Rowing III is performed in which position, and what is notable about foot placement?

• A. Sitting Tall (Feet Flat)
• B. Sitting Tall (Feet Pilates First)
• C. Round Back (Feet Pilates First)
• D. Flat Back (Feet Pilates First)

Answer: (B)

Rowing III demands a long, stable spine and a controlled, organized sequence from the pelvis through the shoulders, so you stay tall rather than allowing the torso to round. Keeping the spine lengthened helps you engage the core muscles and rely on controlled, precise movements rather than lose alignment as you pull. The feet in Pilates First position give a reliable, neutral base on the reformer footbar, promoting proper foot, ankle, and knee alignment and creating a stable connection to the apparatus. This setup supports even weight through the legs and a steady foundation for the arms to work against the resistance, which is essential for the deeper, more coordinated rowing pattern. If you were to round the back or let the feet rest flat, the alignment would loosen, making it harder to maintain the same control and range of motion throughout the exercise.