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Reformer Star

Modern Repertoire Lateral Flexion & RotationCore Integration
lift leg
Schematic — Reformer Star

Apparatus Setup

Reformer

Spring Tension 1 Blue Spring
Footbar Position Medium
Gear Bar Normal
Stopper Normal
Headrest Medium

Target Muscles

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

Setup Instructions

Lie on one side on the carriage with the bottom arm reaching toward the footbar, 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.