Reformer exercise · Intermediate

Sidelying Glutes with Ball & Strap

Sidelying Glutes with Ball & Strap is an intermediate reformer exercise with Pilates ball that mainly works the glutes, hips and core. Spring setting: 1× medium. Below you'll find the starting position, the flow in 5 steps and the cues to teach it in class.

Spring Setting and Key Facts

Springs: 1× medium
Reps: 8–10 reps per variation
Level: Intermediate
Equipment: Reformer, Pilates ball
Body area: Glutes, Hips, Core
Muscles: Glutes, Lateral hip, Core
Video tutorial: in the member area

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Starting Position

Side-lying, elbow on the headrest, knees bent and stacked on top of each other. Ball behind the top knee, top thigh in the long strap.

Step-by-Step Flow

Lift the top, bent leg to hip height.
Bring the bent leg forward and back.
Add a kickback + 2 squeezes.
Hold the kickback and only squeeze into the ball.
Bring the leg forward, small pulses up and down.

Cues for Teaching

Don’t collapse in the waist — keep length.
Movement comes from the hip, pelvis stays stacked.

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