Reformer exercise · Beginner

Fire Hydrant with Foot in the Long Strap

Fire Hydrant with Foot in the Long Strap is a beginner-level 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: 6–8 reps per variation
Level: Beginner
Equipment: Reformer
Body area: Glutes, Hips, Core
Muscles: Glutes, Lateral hip, Core

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Starting Position

On all fours on the carriage, hands on the shoulder blocks, the right foot in the long strap, knees under the hips, wrists under the shoulders.

Step-by-Step Flow

Open the right leg into a fire hydrant.
Pulses in the fire hydrant.
Extend the right leg long back toward the footbar.
Bring the long leg down beside the Reformer on the right side.

Cues for Teaching

The back stays long, even as the knee opens out.
The pelvis stays quiet — it doesn’t tip away with the leg.
With the long leg, actively push the heel back.

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