Reformer exercise · Beginner

Footwork with Band: Balls of the Feet & Leg Circles

Footwork with Band: Balls of the Feet & Leg Circles is a beginner-level reformer exercise with Resistance band that mainly works the legs, hips and core. Spring setting: 1× light + 1× medium. Below you'll find the starting position, the flow in 3 steps and the cues to teach it in class.

Spring Setting and Key Facts

Springs: 1× light + 1× medium
Reps: 8–10 reps per variation
Level: Beginner
Equipment: Reformer, Resistance band
Body area: Legs, Hips, Core
Muscles: Quadriceps, Calves, Hip abductors, Core

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Starting Position

Lying on your back on the carriage, the resistance band above the knees, the balls of the feet hip-width on the footbar, arms long by your sides.

Step-by-Step Flow

Open the carriage and close it again.
Hold the carriage open and lift and lower the long left leg.
Hold the carriage open, stretch the left leg long toward the ceiling and draw circles.

Cues for Teaching

The heels stay at one height — don’t let them sink while the carriage is open.
The knees press lightly into the band so they don’t fall in.
Keep the circles small enough that the pelvis stays still.

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