Knee to the End & Arms Overhead

Spring Setting and Key Facts

Springs

1× light

Reps

8–10 reps per variation

Level

Beginner

Equipment

Reformer, Short box, Pilates ball

Body area

Glutes, Core, Shoulders

Muscles

Glutes, Core, Shoulders

Starting Position

The short box on the Reformer, the left knee on the carriage, the right foot on the platform, the footbar down, the ball in front of the chest, facing left.

Step-by-Step Flow

1. Extend the right leg.
2. Add: slide the left knee toward the end and bring the arms overhead.
3. Pulses.

Cues for Teaching

• The standing leg stays long and quiet while the carriage does the work.
• The arms only go up once the knee is already travelling.
• Keep the pulses small — hold the tension, don’t bounce.