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
- Glutes, Hamstrings, Hip abductors
- Video tutorial
- in the member area
Starting Position
Lying on your back on the carriage, heels hip-width on the footbar, the resistance band above the knees, arms by your sides.
Step-by-Step Flow
- Glute bridge.
- Hold the glute bridge up and open and close the carriage.
- Hold the glute bridge and open only the knees out to the sides against the band.
Cues for Teaching
- Roll up vertebra by vertebra instead of pushing the hips up.
- The hips stay up while the carriage moves — don’t sag.
- When the knees open, only the legs move, the pelvis stays level.
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 →