Hinge Squat in the Well with Ball at the Long Box

Spring Setting and Key Facts

Springs

1× light

Reps

6–8 reps per variation

Level

Intermediate

Equipment

Reformer, Long box, Pilates ball

Body area

Glutes, Legs, Core

Muscles

Glutes, Hamstrings, Core

Starting Position

The long box on the carriage. Standing in the well, facing left, the left leg slightly bent, the right foot on the frame of the Reformer. The right thigh presses the ball against the long box. If you need support, bring the footbar up.

Step-by-Step Flow

1. Hinge.
2. Hinge and press the right thigh into the ball.
3. Hold the hinge and only press into the ball.
4. Keep the right leg pressing the ball away and move the upper body up and down in the hinge.

Cues for Teaching

• The hinge comes from the hips, the back stays long.
• The standing knee stays slightly bent and tracks toward the toes.
• Keep the spine long.