From the reformer classes of Spring Setting and Key Facts
- Springs
- 1× light
- Reps
- 6–8 reps, then hold for 10 sec
- Level
- Beginner
- Equipment
- Reformer, Long box
- Muscles
- Glutes, Hamstrings, Core
- Video tutorial
- in the member area
Starting Position
The long box on the Reformer, the right foot on the platform, the left knee resting on the box, hands on the hips.
Step-by-Step Flow
- Open the carriage.
- Add: hinge with the upper body.
- Hold the carriage open in the hinge for 10 seconds.
Cues for Teaching
- The carriage opens slowly — you set the pace, not the spring.
- In the hinge the back stays long, the movement comes from the hip.
- Keep breathing through the hold and keep the standing leg active.
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: All on One Spring”The whole exercise on video, step by step, with springs and cues. The video plays inside the plan.Go to the plan →