Side-Lying Leg in the Long Strap

Spring Setting and Key Facts

Springs

1× light

Reps

6–8 reps per variation

Level

Beginner

Equipment

Reformer, Pilates ball

Body area

Glutes, Hips, Legs

Muscles

Lateral hip, Glutes, Core

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

1. Lift the top knee and open it to hip height.
2. Extend the top leg long toward the footbar.
3. Bring the long top leg forward.
4. 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.