Reformer exercise · Intermediate

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Quadruped with Ball under the Knee: Leg Series & Push-up

Quadruped with Ball under the Knee: Leg Series & Push-up is an intermediate reformer exercise with Pilates ball that mainly works the glutes, core and shoulders. Spring setting: 1× light. Below you'll find the starting position, the flow in 7 steps and the cues to teach it in class.

Spring Setting and Key Facts

Springs: 1× light
Reps: 6–8 reps per variation
Level: Intermediate
Equipment: Reformer, Pilates ball
Body area: Glutes, Core, Shoulders
Muscles: Glutes, Hamstrings, Core, Shoulders

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Starting Position

Footbar down, quadruped, hands on the platform. The ball under the left knee, the right leg bent.

Step-by-Step Flow

Lift the bent right leg up toward the ceiling.
Extend the right leg long behind you.
Pulse with the long leg.
Sweep the leg in a half circle from right to left.
Draw the knee in to the chest while opening the carriage.
Add a push-up.
Repeat everything with the other leg.

Cues for Teaching

The shoulders stay over the wrists.
The pelvis stays square, even as the leg lifts.
In the push-up the back stays long.

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