Reformer exercise · Beginner

← All reformer exercises

Arm & Leg Series in Quadruped on the Box

Arm & Leg Series in Quadruped on the Box is a beginner-level reformer exercise with Short box that mainly works the core, shoulders and glutes. Spring setting: 1× light. Below you'll find the starting position, the flow in 3 steps and the cues to teach it in class.

Spring Setting and Key Facts

Springs: 1× light
Reps: 6–8 reps per variation
Level: Beginner
Equipment: Reformer, Short box
Body area: Core, Shoulders, Glutes
Muscles: Core, Shoulders, Glutes, Back extensors
Video tutorial: in the member area

Teach this in a ready-made class?The free plan: a 50-min reformer class with springs, cues and teaching mode.

Get 2 free classes

Starting Position

Quadruped on the box, facing the end of the Reformer. The right hand on the box, the left hand against the shoulder block.

Step-by-Step Flow

Reach the left arm long and open the carriage.
Add extending the right leg long behind you and tap the long leg down.
Draw the right knee and the left elbow together under the body.

Cues for Teaching

The back stays long, the pelvis square.
The supporting shoulder stays over the wrist.
The carriage comes back slowly, not from momentum.

Pilates Plans

A whole reformer class, fully planned.

Get the free plan: class outline, every exercise with springs, set-up and cues, and a step-by-step teaching mode. Enter your email and open it right away, even on your phone.