Box Lunge with Knee on the Ball & Hinge

Spring Setting and Key Facts

Springs

1× light

Reps

6–8 reps, then hold for 10 sec

Level

Intermediate

Equipment

Reformer, Pilates ball, Short box

Body area

Legs, Glutes, Core, Back

Muscles

Quadriceps, Glutes, Core, Spinal erectors

Starting Position

Box to the left of the Reformer. The left foot stands on the box, the right foot against the shoulder block, the right knee rests on the ball on the carriage. Hands behind the head — if that is too demanding, on the hips.

Step-by-Step Flow

1. Hold the right knee under the hip and extend and bend the left leg.
2. Hold the left knee over the ankle and open and close the carriage with the right leg.
3. Add the hinge with the upper body.
4. Hold the carriage open and the left knee over the ankle, and hinge with the upper body only.
5. Hold the hinge with long arms for 10 seconds.

Cues for Teaching

• The left knee stays over the ankle, even as the carriage opens.
• In the hinge the movement comes from the hip, the back stays long.
• Hands behind the head is the harder option — the hips are the honest choice if the neck pulls.