Spring Setting and Key Facts
- Springs
- 1× light
- Reps
- 4–6 reps per variation
- Level
- Intermediate
- Equipment
- Reformer, Short box
- Body area
- Legs, Glutes, Core
- Muscles
- Hamstrings, Glutes, Calves, Core
Starting Position
The box to the right at the end of the Reformer. The right foot on the carriage, the left foot on the box, facing the footbar.
Step-by-Step Flow
- Hinge and draw the carriage in.
- Hold the hinge, bend and straighten the left leg.
- Hold the hinge, lift and lower the right heel.
Cues for Teaching
- The back stays long, the hinge comes from the hips.
- The carriage comes in from the hamstrings, not from momentum.
- During the heel lift the pelvis stays at the same height.