From the reformer classes of Spring Setting and Key Facts
- Springs
- 1× light + 1× medium
- Reps
- 8–10 reps per variation
- Level
- Beginner
- Equipment
- Reformer, Resistance band
- Muscles
- Hamstrings, Glutes, Hip abductors, Core
- Video tutorial
- in the member area
Starting Position
Lying on your back on the carriage, the resistance band above the knees, heels 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 right leg.
- Hold the carriage open, stretch the right leg long toward the ceiling and draw circles.
Cues for Teaching
- The knees press lightly into the band — that keeps them hip-width and stops them from falling in.
- The pelvis stays quiet and neutral, even when one leg goes up long.
- The leg on the footbar holds the carriage open — it doesn’t roll back in.
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: Full-Body Band Flow”The whole exercise on video, step by step, with springs and cues. The video plays inside the plan.Go to the plan →