Reformer exercise · Beginner

Hinge on the Long Box

Hinge on the Long Box is a beginner-level reformer exercise with Long box that mainly works the glutes, legs and core. Spring setting: 1× light. Below you'll find the starting position, the flow in 3 steps and the cues to teach it in class.

Spring Setting and Key Facts

Springs: 1× light
Reps: 6–8 reps, then hold for 10 sec
Level: Beginner
Equipment: Reformer, Long box
Body area: Glutes, Legs, Core
Muscles: Glutes, Hamstrings, Core

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Starting Position

The long box on the Reformer, the right foot on the platform, the left knee resting on the box, hands on the hips.

Step-by-Step Flow

Open the carriage.
Add: hinge with the upper body.
Hold the carriage open in the hinge for 10 seconds.

Cues for Teaching

The carriage opens slowly — you set the pace, not the spring.
In the hinge the back stays long, the movement comes from the hip.
Keep breathing through the hold and keep the standing leg active.

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