From the reformer classes of Spring Setting and Key Facts
- Springs
- 1× light (1× medium for more support and stability)
- Reps
- 6–8 reps per variation
- Level
- Beginner
- Equipment
- Reformer, Short box
- Muscles
- Quadriceps, Glutes, Core
- Video tutorial
- in the member area
Starting Position
Place the box to the left of the Reformer at the height of the springs. The left foot stands on the box, the right foot on the carriage against the shoulder block, hands on your hips — the footbar is within reach for support.
Step-by-Step Flow
- Lunge.
- Hold the lunge and hinge forward with the upper body.
- Hold the lunge and bend and extend the right leg (scooter).
- Hold both legs bent and pulse up and down.
Cues for Teaching
- The front knee stays over the ankle.
- In the hinge the movement comes from the hip, the back stays long.
- The carriage moves slowly — you set the pace, not the spring.
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 “Reformer for Beginners: Ball Basics”The whole exercise on video, step by step, with springs and cues. The video plays inside the plan.Go to the plan →