Footwork & Tabletop at the Footbar

Spring Setting and Key Facts

Springs

2× medium

Reps

8–10 reps per variation

Level

Beginner

Equipment

Reformer

Body area

Legs, Glutes, Core

Muscles

Quadriceps, Glutes, Core

Video tutorial

in the member area

Starting Position

Lying on your back on the Reformer, hands resting beside the body, heels hip-width on the footbar.

Step-by-Step Flow

1. Open-close: open the carriage and close it again.
2. Bring one leg to tabletop.
3. Extend the long leg toward the ceiling and tap it down onto the footbar.
4. Repeat the last two steps with the other leg.

Cues for Teaching

• The heels stay hip-width — the knees track over the second toe.
• The lower back stays long on the carriage, even as the leg comes to tabletop.
• Bring the carriage back silently — that slows the legs down and builds control.

Featured in These Classes

This exercise is part of a ready-made reformer class plan with class outline, springs and cues:

With videoWith video in the plan “Reformer for Beginners: Long Strap Series”The whole exercise on video, step by step, with springs and cues. The video plays inside the plan.Go to the plan →