What exercise focuses on strengthening the hamstrings and glutes on the reformer?

The Footwork series is specifically designed to target and strengthen the hamstrings and glutes while using the reformer. This series typically incorporates exercises that press against the footbar with various foot positions and alignment, which emphasizes the muscles in the posterior chain, including the hamstrings and gluteal muscles.

As the legs extend and flex during the Footwork exercises, there is a significant engagement of these muscle groups, especially when variations include resistance changes and different foot placements. The focus on pushing through the heel or using toe positions can further activate the glutes and hamstrings, making it a key aspect of developing strength and stability in these areas.

In contrast, the Plank series primarily targets the core muscles, the Arm series involves upper body strength and stabilization, and the Stretch series focuses more on mobility and lengthening rather than strengthening. Thus, the Footwork series stands out as the most effective option for strengthening the hamstrings and glutes on the reformer.