From the reformer classes of Spring Setting and Key Facts
- Springs
- 1× light
- Reps
- 6–8 reps per variation
- Level
- Beginner
- Equipment
- Reformer
- Muscles
- Glutes, Lateral hip, Core
- Video tutorial
- in the member area
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.
Featured in These Classes
This exercise is part of a ready-made reformer class plan with class outline, springs and cues:
With video in the plan “Reformer for Beginners: Starting in the Well”The whole exercise on video, step by step, with springs and cues. The video plays inside the plan.Go to the plan →