Box Lunge with Long Strap Row & Weight

Spring Setting and Key Facts

Springs

1× light

Reps

8–10 reps per variation

Level

Intermediate

Equipment

Reformer, Short box, Weights

Body area

Glutes, Legs, Arms, Shoulders, Back

Muscles

Glutes, Upper back, Shoulders

Starting Position

The left foot on the platform, the right foot on the box, facing the end of the Reformer. The left hand in the long strap, the weight in the right hand at the shoulder, the right arm bent.

Step-by-Step Flow

1. Lunge.
2. Add a row with the left arm and take the right arm long up toward the ceiling.
3. Hold the strap pulled in (row) and move only the right arm long beside the hip and back up toward the ceiling.

Cues for Teaching

• The front knee stays over the ankle, the hips lower straight down.
• In the row the elbow pulls back close to the body, the shoulder stays down.
• The arm with the weight reaches long overhead without the ribs flaring.