Reformer exercise · Beginner

Kneeling Ball Push at the Footbar

Kneeling Ball Push at the Footbar is a beginner-level reformer exercise with Pilates ball that mainly works the arms, shoulders and core. Spring setting: 1× light. Below you'll find the starting position, the flow in 1 step and the cues to teach it in class.

Spring Setting and Key Facts

Springs: 1× light
Reps: 6–8 reps
Level: Beginner
Equipment: Reformer, Pilates ball
Body area: Arms, Shoulders, Core
Muscles: Chest, Shoulder girdle, Core

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Starting Position

Kneeling on the carriage, upper body slightly bent forward, ball between both hands at the footbar.

Step-by-Step Flow

Push yourself away from the footbar with the ball and catch the carriage before it closes again.

Cues for Teaching

The push comes from the whole body, not just the arms.
Catching yourself is the actual work here — slow and controlled.
The back stays long, the ribs closed.

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