Reformer exercise · Intermediate

Fire Hydrant in the Long Strap

Fire Hydrant in the Long Strap is an intermediate reformer exercise that mainly works the glutes, hips and core. Spring setting: 1× light. Below you'll find the starting position, the flow in 4 steps and the cues to teach it in class.

Spring Setting and Key Facts

Springs
1× light
Reps
8–10 reps per variation
Level
Intermediate
Equipment
Reformer
Body area
Glutes, Hips, Core
Muscles
Gluteus medius, Hip external rotators, Core
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Starting Position

Left thigh in the long strap. Step over the strap with the right foot, turn towards the reformer and come into a side-on quadruped position on the reformer, hands on the side of the carriage, both knees together.

Step-by-Step Flow

  1. Bring the bent left leg up towards the ceiling.
  2. Fire hydrant: open the knee to the left towards the footbar.
  3. Hold the knee towards the footbar, extend the leg and bend it back in.
  4. Pulses with the leg long.

Cues for Teaching

  • Shoulders stay over the hands, the back stays long.
  • The pelvis stays level — do not tip sideways as the knee opens.
  • The strap leads the movement, you resist it under control.

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