From the reformer classes of Spring Setting and Key Facts
- Springs
- no spring
- Reps
- 8–10 reps per variation
- Level
- Beginner
- Equipment
- Reformer, Pilates ball
- Muscles
- Glutes, Hamstrings, Core
- Video tutorial
- in the member area
Starting Position
Standing in the well of the Reformer, ball tucked behind the left knee, both hands on the footbar.
Step-by-Step Flow
- Donkey kick with the left leg.
- Hold the donkey kick up and pulse into the ball.
- Fire hydrant with the left leg.
- Pull the carriage in, place the left knee on the ball on the carriage, hands on your hips — lunge.
- Switch sides and repeat everything with the right leg.
Cues for Teaching
- The ball stays tucked in — it tells you whether the hamstring is really working.
- The back stays long, the pelvis does not tip to the side.
- In the lunge, press the standing leg actively into the floor and keep the carriage controlled.
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: Ball Basics”The whole exercise on video, step by step, with springs and cues. The video plays inside the plan.Go to the plan →