From the reformer classes of Spring Setting and Key Facts
- Springs
- 1× medium (optionally add 1× light)
- Reps
- 8–10 reps, then 10 pulses per side
- Level
- Intermediate
- Equipment
- Reformer
- Muscles
- Glutes, Hamstrings, Core
- Video tutorial
- in the member area
Starting Position
Supine, heels on the footbar, arms resting alongside the body.
Step-by-Step Flow
- Glute bridge.
- Glute bridge and bring the arms towards the ceiling.
- Extend the left leg long towards the ceiling and pulse up and down.
- Change sides and repeat with the right leg.
Cues for Teaching
- Roll up vertebra by vertebra rather than pushing the hips up.
- Knees stay hip-width and track over the feet.
- In the single-leg version the pelvis stays level — even if that means less height.
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 “Glutes & Core: Single-Side Long Strap”The whole exercise on video, step by step, with springs and cues. The video plays inside the plan.Go to the plan →