From the reformer classes of Spring Setting and Key Facts
- Springs
- 2× medium
- Reps
- 8–10 reps per variation
- Level
- Beginner
- Equipment
- Reformer, Short box, Resistance band
- Muscles
- Glutes, Quadriceps, Hip abductors
- Video tutorial
- in the member area
Starting Position
Heels against the box, facing the footbar, the resistance band above the knees, hands on your hips.
Step-by-Step Flow
- Squat.
- Hold the squat and press the knees out against the band.
Cues for Teaching
- The weight stays in the heels.
- The squat comes from the hip, the back stays long.
- The knees point toward the toes and press into the band.
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: Full-Body Band Flow”The whole exercise on video, step by step, with springs and cues. The video plays inside the plan.Go to the plan →