From the reformer classes of Spring Setting and Key Facts
- Springs
- 1× light
- Reps
- 8–10 reps
- Level
- Intermediate
- Equipment
- Reformer, Pilates ball
- Muscles
- Glutes, Legs, Obliques
- Video tutorial
- in the member area
Starting Position
Facing left, standing on the left side, ball under the right heel, right foot parallel to the reformer, left knee on the carriage, hands behind the head.
Step-by-Step Flow
- Open and close the carriage with the left knee.
- Add the twist toward the footbar.
Cues for Teaching
- Standing leg stays stable and slightly bent.
- Twist comes from the upper body, pelvis stays facing forward.
- Heel stays firmly on the ball, no wobbling.
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 “Full-Body Ball Flow: Quadruped & Plank”The whole exercise on video, step by step, with springs and cues. The video plays inside the plan.Go to the plan →