From the reformer classes of Spring Setting and Key Facts
- Springs
- 1× light + 1× medium
- Reps
- 8–10 reps per variation
- Level
- Intermediate
- Equipment
- Pole
- Muscles
- Legs, Glutes, Core, Hip flexors
- Video tutorial
- in the member area
Starting Position
Lying on your back on the carriage, the Pole in the long straps, one foot against the Pole, arms resting long on the carriage, the other leg in tabletop.
Step-by-Step Flow
- Stretch the free leg long under the Pole into the diagonal while the Pole leg moves to tabletop.
- Stretch both legs long and alternate moving them up and down.
- Hold the free leg long overhead toward the ceiling and lift and lower only the Pole leg (lift and lower).
Cues for Teaching
- The legs move opposite each other — as one comes into tabletop, the other stretches out on the diagonal.
- The hips stay level — neither side tips away.
- The pelvis stays stable even as the legs change direction.
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 “Full-Body Flow with the Pole”The whole exercise on video, step by step, with springs and cues. The video plays inside the plan.Go to the plan →