Reformer exercise · Beginner

Footwork with Band: Heels & Leg Circles

Footwork with Band: Heels & Leg Circles is a beginner-level reformer exercise with Resistance band that mainly works the legs, glutes, 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, Glutes, Hips, Core
Muscles: Hamstrings, Glutes, Hip abductors, Core

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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.

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