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, Fitness circle
- Muscles
- Glutes, Hamstrings, Adductors
- Video tutorial
- in the member area
Starting Position
Lying on your back on the carriage, the legs in the Pilates ring at thigh height, heels hip-width on the footbar, hands by your sides.
Step-by-Step Flow
- Glute bridge.
- Hold the glute bridge and press the thighs against the ring.
- Hold the glute bridge and pulse the hips up and down in small movements.
Cues for Teaching
- Roll up vertebra by vertebra instead of pushing the hips up.
- The hips stay up while you press against the ring.
- Keep the pulses small — the tension in the ring is what counts, not the range.
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: With the Pilates Ring”The whole exercise on video, step by step, with springs and cues. The video plays inside the plan.Go to the plan →