Reformer exercise · Intermediate

Hip Thrust with Ring Press at the Headrest

Hip Thrust with Ring Press at the Headrest is an intermediate reformer exercise with Fitness circle that mainly works the glutes, legs and core. Spring setting: 1× light. Below you'll find the starting position, the flow in 3 steps and the cues to teach it in class.

Spring Setting and Key Facts

Springs: 1× light
Reps: 8–10 reps
Level: Intermediate
Equipment: Reformer, Fitness circle
Body area: Glutes, Legs, Core
Muscles: Glutes, adductors, hamstrings
Video tutorial: in the member area

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Starting Position

Sitting on the headrest, feet planted on the frame, Pilates ring between the thighs, shoulders on the box, hands behind the head.

Step-by-Step Flow

Perform the hip thrust while pressing into the ring.
Hold the position and just increase the press into the ring.
Lift both heels and pulse the hips up and down.

Cues for Teaching

Lift from the hips, no arching in the lower back.
Press the ring evenly between the thighs.
Heels stay in line with the knees.

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