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Legs & Glutes Foundations
Beginner Lower Body ⏱️ 45 mins 📋 8 Exercises
Plan Overview
A 45-minute beginner session awakening the legs, glutes, and hip stability through footwork, strap presses, and bridging. Strong spring support and clear alignment cues throughout.
Sequence Flow
1
Footwork: Parallel V-Plie
Reps: 10 reps Tempo: 2:2 smooth
Transition: Heels together in V, press out through heels
Reformer ⚙️ Springs: 2-3 Red Springs Footbar: High Gear: Normal Headrest: Up
⚠️ Caution: Osteoporosis / Osteopenia (Avoid loaded spinal flexion. Substitute with neutral spine variations.)
Focus Cue:
"Keep your knees tracking directly over the center of your toes."
2
Footwork: Single Leg
Reps: 8 each side Tempo: 2:2 smooth
Transition: Single leg on footbar, keep hips level
Reformer ⚙️ Springs: 1 Red or 1 Blue Spring Footbar: Medium Gear: Normal Headrest: Up
Focus Cue:
"Track the working heel and toe over the second toe the whole way out and back."
3
Feet in Straps: Leg Press
Reps: 8 reps Tempo: 2:2 controlled
Transition: Lower footbar, attach long straps to feet
Reformer ⚙️ Springs: 1 Red or 1 Blue Spring Footbar: Medium Gear: Normal Headrest: Medium
Focus Cue:
"Anchor the sacrum and keep the lower ribs soft as the legs extend."
4
Pelvic Curl
Reps: 8 reps Tempo: 3:1 articulate
Transition: Release straps, feet flat on footbar, squeeze glutes at the top
Reformer ⚙️ Springs: 2 Red or 2 Red + 1 Blue Springs Footbar: Medium Gear: Normal Headrest: Up
Focus Cue:
"Peel spine off mat one bone at a time like a string of pearls."
5
Single Leg Bridge
Reps: 8 each side Tempo: 3:1 squeeze and lower
Transition: Extend one leg, drive through standing heel
Reformer ⚙️ Springs: 1 Red or 1 Blue Spring Footbar: Low Gear: Normal Headrest: Down
Focus Cue:
"Roll the spine up one vertebra at a time and roll down the same way."
6
Side-Lying Leg Lift
Reps: 10 each side Tempo: 2:2 steady
Transition: Roll to side, legs stacked, lift top leg to hip height
Reformer ⚙️ Springs: 1 Blue Spring Footbar: Medium Gear: Normal Headrest: Medium
Focus Cue:
"Stack the shoulders and hips — no rolling forward or back."
7
Elephant
Reps: 8 reps Tempo: 3:1 controlled
Transition: Stand facing footbar, heels down on shoulder rests
Reformer ⚙️ Springs: 1-2 Red Springs Footbar: Down Gear: Normal Headrest: Down
⚠️ Caution: Osteoporosis / Osteopenia (Avoid loaded spinal flexion. Substitute with flat back hinge.)
Focus Cue:
"Imagine drawing your navel up and under your ribs as the carriage moves."
8
Mermaid
Reps: 4 each side Tempo: 3:1 flowing
Transition: Sit side-saddle, shin against shoulder rest
Reformer ⚙️ Springs: 1 Red or 1 Blue Spring Footbar: High Gear: Normal Headrest: Up
⚠️ Caution: Shoulder Impingement (Limit arm range of motion on side-bend if pain occurs.)
Focus Cue:
"Keep both sitbones grounded into carriage mat throughout side-bend."