Spring Setting and Key Facts
- Springs
- 1× light
- Reps
- 6–8 reps per variation
- Level
- Beginner
- Equipment
- Reformer, Short box, Pilates ball
- Muscles
- Quadriceps, Glutes, Adductors, Core
- Video tutorial
- in the member area
Starting Position
The short box on the Reformer, footbar up. Heels hip-width against the box, the ball between the knees. Hands on the hips or reaching long forward, stand tall and lift the seat off the box.
Step-by-Step Flow
- Lower the seat toward the box.
- Pulse into the ball.
- Pulse the hips up and down.
Cues for Teaching
- The knees stay over the feet.
- The upper body stays long, the ribs knitted.
- Gently squeeze the ball the whole time.
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 “Band & Ball: Bridge, Lunge & Long Box Series”The whole exercise on video, step by step, with springs and cues. The video plays inside the plan.Go to the plan →