Reformer exercise · Beginner

Single Leg Extension with Pilates Ring

Single Leg Extension with Pilates Ring is a beginner-level reformer exercise with Fitness circle that mainly works the core, legs and hips. Spring setting: 1× light + 1× medium. Below you'll find the starting position, the flow in 1 step and the cues to teach it in class.

Spring Setting and Key Facts

Springs: 1× light + 1× medium
Reps: 8–10 reps
Level: Beginner
Equipment: Reformer, Fitness circle
Body area: Core, Legs, Hips
Muscles: Core, Hamstrings, Hip flexors

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Starting Position

The left heel on the footbar, the right foot in the Pilates ring, both hands holding the ring, the right leg long toward the ceiling.

Step-by-Step Flow

Open the carriage and sway the right leg gently side to side.

Cues for Teaching

The standing leg keeps the carriage quiet — it doesn't wobble.
The long leg moves from the hip, not the lower back.
Only sway as far sideways as the pelvis stays down on the carriage.

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Spring Setting and Key Facts

Starting Position

Step-by-Step Flow

Cues for Teaching

A whole reformer class, fully planned.

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