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Legs & Glutes with the Pilates Ring

A flowing intermediate Reformer sequence with the Pilates ring and Pilates ball for strength, stability, and balance.

Intermediate50 minStrengthFull-bodyReformerFitness circlePilates ballLong box

A flowing intermediate Reformer sequence: lunges, squats, hip thrusts, and arm series — connected throughout with the Pilates ring and ball for resistance and stability.

Who This Class Is For

For intermediate groups who are up for legs and glutes. Your clients should already know lunges on the long box, hip thrusts and standing squats.

It fits when the lower body is the main event, without arms and core missing out.

The Common Thread

The Pilates ring holds it all together. You press it with the legs lying down, in the hip thrust and standing — and kneeling, the arms work with it.

The ball joins in here and there, in the biceps curl and the core flow. The long box is the stage for the lunge and the biceps curl.

What this plan contains

The full sequence — starting position, spring settings, cues and reps for every exercise — comes with the paid plan. Here is the structure up front.

Warm-up

1 exercise

Exercises

7 exercises

Cool-down

1 exercise
Included in the plan

For every exercise: starting position, spring setting, reps, cues and the step-by-step sequence.

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How the Class Runs

  1. Warm-up

    Breathing to arrive on the reformer.

  2. Main section

    Seven exercises: arms in straps with legs in the Pilates ring, long box lunge with ring, hip thrust with ring, biceps curl on the long box, core flow with long strap, standing inner thighs with Pilates ring, and kneeling arm flow with Pilates ring. Four side changes sit right after the matching exercises.

  3. Cool-down

    Roll out and stretch.

50 min in total.

Springs and Small Equipment

Only the first exercise lying down runs on one medium spring. After that you work on a light spring throughout — the ring provides the resistance.

Set out: Pilates ring, Pilates ball, long box and straps.

One Way to Adapt It

Stay on an earlier step

Each exercise builds in several steps and usually ends with a hold and pulses. When strength fades, the group stays on the step before.

Frequently Asked Questions

What equipment do I need?

A Pilates ring, a Pilates ball, the long box and the reformer straps.

Is this a legs-only class?

The focus is legs and glutes. With the biceps curl, core flow and the kneeling arm flow, arms and core get their turn too.

How many spring changes are there?

One in the main section: after the first exercise, from a medium to a light spring.