From the reformer classes of Spring Setting and Key Facts
- Springs
- 1× light + 1× medium
- Reps
- 8–10 reps per variation
- Level
- Intermediate
- Equipment
- Pole
- Muscles
- Legs, Glutes, Core
- Video tutorial
- in the member area
Starting Position
Lying on your back on the carriage, the Pole in the long straps, both feet hip-width apart against the Pole, arms resting long on the carriage.
Step-by-Step Flow
- Lift and lower the extended legs.
- Bend the legs into tabletop, stretch long on the diagonal, then bring them long overhead toward the ceiling.
- Perform the same movement in reverse: from overhead into the diagonal and back to tabletop.
Cues for Teaching
- The middle of the foot stays actively pressed against the Pole.
- The long leg does not pull into an arched back — the pelvis stays neutral.
- The movement comes from the legs, not from swinging the carriage.
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 “Full-Body Flow with the Pole”The whole exercise on video, step by step, with springs and cues. The video plays inside the plan.Go to the plan →