Reformer exercise · Beginner

Standing Donkey Kick & Lunge with Ball

Standing Donkey Kick & Lunge with Ball is a beginner-level reformer exercise with Pilates ball that mainly works the glutes, legs, hips and core. It runs without springs. Below you'll find the starting position, the flow in 5 steps and the cues to teach it in class.

Spring Setting and Key Facts

Springs: no spring
Reps: 8–10 reps per variation
Level: Beginner
Equipment: Reformer, Pilates ball
Body area: Glutes, Legs, Hips, Core
Muscles: Glutes, Hamstrings, Core

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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.

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