From the reformer classes of Spring Setting and Key Facts
- Springs
- 1× light
- Reps
- 8–10 reps
- Level
- Intermediate
- Equipment
- Reformer
- Muscles
- Biceps, Core, Shoulder girdle
- Video tutorial
- in the member area
Starting Position
Quadruped on the carriage, facing the footbar, feet between the shoulder blocks, the right hand in the long strap long beside the hip.
Step-by-Step Flow
- Biceps curl with the right arm.
- Biceps curl, then extend the arm long towards the footbar.
- Optional: extend the left leg long behind you.
- Biceps curl, extend the arm towards the footbar and bring it back beside the hip in a half circle.
- Place both hands on the carriage and push up.
Cues for Teaching
- The shoulder on the strap side stays down and does not travel towards the ear.
- The pelvis stays square — no shifting towards the free side.
- In the push-up the elbows stay close to the body.
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 →