From the reformer classes of Spring Setting and Key Facts
- Springs
- 2× medium
- Reps
- 8–10 reps, then 10 squeezes and 10 pulses each
- Level
- Beginner
- Equipment
- Reformer, Pilates ball
- Muscles
- Glutes, Hamstrings, Inner thighs
- Video tutorial
- in the member area
Starting Position
Lying on your back, heels hip-width on the footbar, arms by your sides on the carriage, ball between the knees.
Step-by-Step Flow
- Glute bridge.
- Hold the glute bridge up and squeeze the ball between the knees.
- Hold the glute bridge and move the hips up and down in small pulses.
Cues for Teaching
- Roll up vertebra by vertebra instead of pushing the hips up.
- The knees stay hip-width — the ball is pressed, not squashed.
- The ribs stay closed, the lower back long.
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: Ball Basics”The whole exercise on video, step by step, with springs and cues. The video plays inside the plan.Go to the plan →