Reformer exercise · Intermediate

Kneeling Lunge on the Long Box with Hinge & Skater

Kneeling Lunge on the Long Box with Hinge & Skater is an intermediate 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 8 steps and the cues to teach it in class.

Spring Setting and Key Facts

Springs: 1× light
Reps: 6–8 reps per variation
Level: Intermediate
Equipment: Reformer, Long box
Body area: Glutes, Legs, Core
Muscles: Glutes, Quadriceps, Hamstrings, Core

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Starting Position

The long box on the carriage. The left knee resting on the box, the right foot on the platform, hands behind the head.

Step-by-Step Flow

Kneeling lunge.
Add a hinge in the upper body.
Set the left foot on the box and add a knee lift.
Hold the hinge, only lift the left knee off the box and set it back down.
Full lunge with the left foot on the box.
Bend and straighten the left leg (skater).
Pulse up and down.
Hold.

Cues for Teaching

The front knee stays over the ankle.
The hinge comes from the hips, the back stays long.
The elbows stay wide, the chest open.

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