From the reformer classes of Spring Setting and Key Facts
- Springs
- 1× light
- Reps
- 8–10 reps per variation
- Level
- Beginner
- Equipment
- Reformer, Short box, Pilates ball
- Muscles
- Glutes, Core, Shoulders
- Video tutorial
- in the member area
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
- Extend the right leg.
- Add: slide the left knee toward the end and bring the arms overhead.
- 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.
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 →