Reformer exercise · Beginner

Footwork & Tabletop at the Footbar

Footwork & Tabletop at the Footbar is a beginner-level reformer exercise that mainly works the legs, glutes and core. Spring setting: 2× medium. 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: 2× medium
Reps: 8–10 reps per variation
Level: Beginner
Equipment: Reformer
Body area: Legs, Glutes, Core
Muscles: Quadriceps, Glutes, Core

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Starting Position

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

Step-by-Step Flow

Open-close: open the carriage and close it again.
Bring one leg to tabletop.
Extend the long leg toward the ceiling and tap it down onto the footbar.
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.

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