Reformer exercise · Intermediate

Donkey Kick & Bird Dog with Ball

Donkey Kick & Bird Dog with Ball is an intermediate reformer exercise with Pilates ball that mainly works the glutes, core and hips. Spring setting: 1× light. Below you'll find the starting position, the flow in 6 steps and the cues to teach it in class.

Spring Setting and Key Facts

Springs
1× light
Reps
8–10 reps
Level
Intermediate
Equipment
Reformer, Pilates ball
Body area
Glutes, Core, Hips
Muscles
Glutes, Core
Video tutorial
in the member area
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Starting Position

On all fours, hands on the platform, right foot against the shoulder rest, ball under the right knee.

Step-by-Step Flow

  1. Donkey kick with the left leg.
  2. Pulses.
  3. Extend the left leg and bend it back in.
  4. Bird dog with the left leg only.
  5. Open the carriage with the right knee while the left knee comes under the chest.
  6. Hold the carriage open.

Cues for Teaching

  • Pelvis stays level, no tilting to the side.
  • Movement comes from the hip, not the lower back.
  • Draw the navel gently toward the spine for stability.

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