Reformer exercise · Beginner

Kneeling Side Bend with Ball

Kneeling Side Bend with Ball is a beginner-level reformer exercise with Short box and Pilates ball that mainly works the core, shoulders and hips. Spring setting: 1× light. Below you'll find the starting position, the flow in 2 steps and the cues to teach it in class.

Spring Setting and Key Facts

Springs: 1× light
Reps: 8–10 reps per variation
Level: Beginner
Equipment: Reformer, Short box, Pilates ball
Body area: Core, Shoulders, Hips
Muscles: Obliques, Lateral trunk, Shoulders

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Starting Position

The short box on the Reformer, facing left, the ball in the left hand, one knee on the carriage, the other on the platform.

Step-by-Step Flow

Open the carriage while opening the arms out to the side.
Add: side bend with the ball in your hand.

Cues for Teaching

The carriage and the arms open at the same time — one movement, not two.
The bend comes from the waist, not the shoulder.
The pelvis stays upright even as the upper body reaches to the side.

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