Box Lunge with Ball at the Inner Thigh

Spring Setting and Key Facts

Springs

1× light

Reps

6–8 reps per variation

Level

Intermediate

Equipment

Reformer, Pilates ball, Short box

Body area

Legs, Glutes, Hips, Arms

Muscles

Quadriceps, Glutes, Inner thighs, Shoulder girdle

Video tutorial

in the member area

Starting Position

Place the box to the left of the Reformer. The left foot stands on the box, the right foot against the shoulder block, the left hand on the hip. The right hand presses the ball with the palm against the inside of the left thigh.

Step-by-Step Flow

1. Lunge — the ball rolls down the leg with a long right arm.
2. Add the scooter.
3. Hold the lunge and bend and extend only the right leg.
4. Hold the lunge with the right leg long, and pulse the long right arm against the left leg.

Cues for Teaching

• The front knee stays over the ankle.
• The pressure into the ball stays constant — it keeps the torso upright.
• The carriage moves slowly; you set the pace.

Featured in These Classes

This exercise is part of a ready-made reformer class plan with class outline, springs and cues:

With videoWith video in the plan “Archer Series: Single-Arm Weight Work”The whole exercise on video, step by step, with springs and cues. The video plays inside the plan.Go to the plan →