From the reformer classes of Spring Setting and Key Facts
- Springs
- 1× light
- Reps
- 6–8 reps per variation
- Level
- Intermediate
- Equipment
- Reformer, Pilates ball
- Muscles
- Core, Shoulder girdle, Hip flexors
- Video tutorial
- in the member area
Starting Position
Footbar down, both hands on the platform, the right foot against the shoulder block, the ball tucked behind the left knee.
Step-by-Step Flow
- Lift the knees and extend the right leg into plank, the left knee pointing towards the carriage.
- Keep the right leg extended and take only the left leg back and in towards the carriage.
- Keep the right leg extended and bring the left knee alternately to the right and to the left elbow.
Cues for Teaching
- Shoulders stay over the wrists.
- The ball stays tucked — it tells you immediately whether the leg is holding tension.
- In the knee-to-elbow the upper back stays broad and the carriage stays quiet.
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 “Glutes & Core: Single-Side Long Strap”The whole exercise on video, step by step, with springs and cues. The video plays inside the plan.Go to the plan →