From the reformer classes of Spring Setting and Key Facts
- Springs
- 1× light
- Reps
- 6–8 reps
- Level
- Intermediate
- Equipment
- Reformer, Pilates ball
- 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
- Perform the lunge.
- Hold the lunge and pulse.
- Tap the right knee down on the carriage and fold into the hinge with a long right leg.
- Stretch the arms overhead.
- Hold the hinge and extend the right leg.
- 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.
Featured in These Classes
This exercise is part of a ready-made reformer class plan with class outline, springs and cues:
With video in the plan “Full-Body Ball Flow: Quadruped & Plank”The whole exercise on video, step by step, with springs and cues. The video plays inside the plan.Go to the plan →