From the reformer classes of Spring Setting and Key Facts
- Springs
- 1× light
- Reps
- 6–8 reps per variation
- Level
- Beginner
- Equipment
- Reformer, Pilates ball
- Muscles
- Lateral hip, Glutes, Core
- Video tutorial
- in the member area
Starting Position
Facing left, lying on your side on the carriage, head on the ball on the headrest or elbow on the headrest, hips stacked, the top foot in the long strap.
Step-by-Step Flow
- Lift the top knee and open it to hip height.
- Extend the top leg long toward the footbar.
- Bring the long top leg forward.
- Pulses at the front with the long leg.
Cues for Teaching
- The hips stay stacked — they don’t roll back.
- The waist stays long, the bottom arm doesn’t carry all the weight.
- Keep the pulses small and let them come from the hip.
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 “Reformer for Beginners: Long Strap Series”The whole exercise on video, step by step, with springs and cues. The video plays inside the plan.Go to the plan →