Reformer exercise · Beginner

Squat Series in the Long Strap

Squat Series in the Long Strap is a beginner-level reformer exercise that mainly works the glutes, legs and core. Spring setting: 1× light. Below you'll find the starting position, the flow in 3 steps and the cues to teach it in class.

Spring Setting and Key Facts

Springs: 1× light
Reps: 8–10 reps per variation
Level: Beginner
Equipment: Reformer
Body area: Glutes, Legs, Core
Muscles: Glutes, Quadriceps, Lateral trunk

Teach this in a ready-made class?The free plan: a 50-min reformer class with springs, cues and teaching mode.

Get the free plan

Starting Position

Standing on the right side of the Reformer, facing left, the right thigh in the long strap, hands on the hips (or reaching long forward).

Step-by-Step Flow

Squat.
Hands behind the head, squat and lean the upper body to the left toward the footbar.
Squat with pulses up and down.

Cues for Teaching

In the squat the hips travel back, the weight stays in the heels.
In the side lean the pelvis stays square, only the upper body reaches over.
Keep the pulses small and low — don’t come out of the squat.

Pilates Plans

A whole reformer class, fully planned.

Get the free plan: class outline, every exercise with springs, set-up and cues, and a step-by-step teaching mode. Enter your email and open it right away, even on your phone.