From the reformer classes of Spring Setting and Key Facts
- Springs
- 1× light
- Reps
- 8–10 reps per variation
- Level
- Intermediate
- Equipment
- Reformer, Pilates ball
- Muscles
- Obliques, Latissimus dorsi, Hip flexors
- Video tutorial
- in the member area
Starting Position
Lying on your back on the carriage, ball tucked behind the left knee, legs in tabletop, both hands in the left short strap, arms long up toward the ceiling at shoulder height.
Step-by-Step Flow
- Bring both long arms down beside the left hip.
- Add the right leg, extending it into the diagonal.
- Hold the arms beside the left hip and lower and lift the right leg.
Cues for Teaching
- Both hands pull one strap — the hips still stay level.
- The ball stays tucked in; it tells you whether the left side is working.
- Only lower the free leg as far as the lower back stays long.
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 “Archer Series: Single-Arm Weight Work”The whole exercise on video, step by step, with springs and cues. The video plays inside the plan.Go to the plan →