Box Lunge with Knee Tap & Hinge

Spring Setting and Key Facts

Springs

1× light

Reps

6–8 reps

Level

Intermediate

Equipment

Reformer, Pilates ball

Body area

Legs, Core, Hips, Shoulders

Muscles

Quadriceps, Adductors, Core

Video tutorial

in the member area

Starting Position

Box at medium height positioned to the left of the reformer, facing left, long strap over the left knee, left foot centered on the box, right foot on the carriage, ball held in both hands.

Step-by-Step Flow

1. Perform the lunge.
2. Hold the lunge and pulse.
3. Tap the right knee down on the carriage and fold into the hinge with a long right leg.
4. Stretch the arms overhead.
5. Hold the hinge and extend the right leg.
6. Optional: pulse with long arms and a long right leg.

Cues for Teaching

• Front knee stays over the ankle.
• Pelvis stays stable, no rotation.
• In the hinge, keep the spine long and fold from the hip.