From the reformer classes of Spring Setting and Key Facts
- Springs
- 1× light
- Reps
- 6–8 reps per variation
- Level
- Beginner
- Equipment
- Reformer, Pilates ball
- Muscles
- Glutes, Quadriceps, Core
- Video tutorial
- in the member area
Starting Position
Standing to the left of the Reformer, the left thigh in the long strap, the ball between the hands or hands on the hips, feet hip-width apart.
Step-by-Step Flow
- Squat.
- Lunge, stepping the right leg back.
- Pulses in the lunge.
- Hinge the upper body and tap back with the toes of the right foot.
- Pulses with the long right leg lifted.
Cues for Teaching
- In the squat the hips travel back, the knees stay behind the toes.
- In the lunge the front knee stays over the ankle.
- In the hinge the back stays long — the movement comes from the hip, not the waist.
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 “Reformer for Beginners: Long Strap Series”The whole exercise on video, step by step, with springs and cues. The video plays inside the plan.Go to the plan →