Reformer Star

Modern Repertoire Intermediate Side-lying Hip & Posterior ChainCore Integration 📦 Small Ball

Strapped side-lying leg lift: with the top foot in the strap the leg lifts against spring resistance, which adds load and range to the plain Side-Lying Leg Lift. Keep the supporting shoulder stacked and the waist lifted clear of the carriage.

Body
Reformer
Strap
Equipment
Movement

Schematic — Reformer Star Reformer · 1 medium spring · Footbar Medium · Headrest Medium

AI-generated illustration: an instructor performing Reformer Star, on a Reformer, springs set to 1 medium spring, footbar Medium, headrest Medium, using Small Ball. Illustrative only — the schematic diagram above shows the movement. — AI-generated illustration Illustrative only — the schematic above is the reference drawing.

Teaching Precautions

Common precautions, not exhaustive. Screen every client and refer when in doubt.

Neck & Cervical Strain: Support the head fully with the bottom arm or a ball and keep the neck long — the neck often gets pushed into the shoulder rest.

Apparatus Setup

Reformer

Spring Tension 1 medium spring

Footbar Position Medium What this means →

Headrest Medium

Target Muscles

Transverse Abdominis (Secondary)Gluteus Maximus (Secondary)Obliques (Primary)Gluteus Medius (Primary)Gluteus Minimus (Secondary)

Setup Instructions

Lie on one side on the carriage with the head resting on the small ball, the bottom arm reaching toward the footbar, the top foot in the strap and both legs extended long.

Execution Instructions

Exhale to lift the top leg toward the ceiling against the strap, inhale to lower with control.
Keep the torso long and the supporting shoulder stacked over the hip.

Teaching Cues

Form

"Lift the top leg tall without tipping the torso — reach through the crown."

Alignment

"Keep the supporting shoulder stacked over the hip."

Control

"Lower the leg against the spring — no dropping."

Modifications & Progressions

Bent Bottom Knee (Regression)

Bend the bottom knee and lift the top leg to a smaller height for more support.

Both Legs Lift (Progression)

Lift the bottom leg to meet the top leg at hip height before lowering both together, adding oblique and adductor work.

Supported Head (Injury Modification)

For neck strain, rest the head fully on the ball with the neck long and the supporting shoulder stacked, and keep the leg lift low enough that the torso never rolls.

Similar Exercises

Same category, or body position when the category is unique.

Side Kicks Intermediate · Side-lying Side-Lying Leg Lift Beginner · Side-lying Side-Lying Leg Press Beginner · Side-lying Feet in Straps: Leg Press Intermediate · Supine