Hinge & Lunge with Foot on the Box at the End of the Reformer

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

Glutes, Hamstrings, Quadriceps, Core

Starting Position

The box to the right at the end of the Reformer. The right foot on the box, the left foot beside the shoulder block on the carriage, facing the end of the Reformer. Hands on the hips, the upper body hinged forward, the right leg slightly bent.

Step-by-Step Flow

1. Come into the hinge and draw the left leg in.
2. Hold the hinge and only draw the left leg in again.
3. Hold the left leg drawn in.
4. Shake out the legs and come back to the starting position.
5. Bend both legs and come into the lunge.
6. Add the hinge.
7. Pulse in the lunge.

Cues for Teaching

• The hinge comes from the hips, the back stays long.
• The pelvis stays square as the leg draws the carriage in.
• In the lunge the front knee stays over the ankle.