Reformer exercise · Intermediate

Leg Work with Ball in the Long Strap

Leg Work with Ball in the Long Strap is an intermediate reformer exercise with Pilates ball and Long box that mainly works the core, legs 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: 6–8 reps
Level: Intermediate
Equipment: Reformer, Pilates ball, Long box
Body area: Core, Legs, Hips
Muscles: Rectus & obliques, adductors, hip flexors
Video tutorial: in the member area

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Starting Position

Lying on your back on the long box, left thigh in the long strap, ball between the ankles, legs in a diagonal, hands behind the head.

Step-by-Step Flow

Roll the ball in with the right foot.
Lift & lower the long legs in the diagonal.

Cues for Teaching

Pelvis stays neutral, no tipping to the side.
Hold the ball firmly between the ankles without gripping with the knees.
Movement comes from your center, not the lower back.

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