Reformer exercise · Intermediate

Kneeling Lunge with Hinge & Twist (Box over Springs)

Kneeling Lunge with Hinge & Twist (Box over Springs) is an intermediate reformer exercise with Short box that mainly works the glutes, legs and core. Spring setting: 1× light. Below you'll find the starting position, the flow in 4 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, Short box
Body area
Glutes, Legs, Core
Muscles
Glutes, Quadriceps, Obliques
Teach this in a ready-made class?The free plan: a 50-min reformer class with springs, cues and teaching mode.
Get the free plan

Starting Position

Remove the platform, the box over the springs. The left foot on the carriage, the right knee resting on the box, facing the end of the Reformer, hands behind the head.

Step-by-Step Flow

  1. Lunge with a hinge in the upper body.
  2. Lunge with a twist to the left.
  3. Hold the carriage open and twist only to the left.
  4. Lift and lower the heel of the carriage leg.

Cues for Teaching

  • The front knee stays over the ankle, the hips move straight forward.
  • In the hinge the back stays long, the elbows stay wide.
  • The twist comes from the ribcage, the pelvis stays still.

Pilates Plans

A whole reformer class, fully planned.

Get the free plan: class outline, every exercise with springs, set-up and cues, and a step-by-step teaching mode. Enter your email and open it right away, even on your phone.

By signing up you agree to our privacy policy. No spam, unsubscribe anytime.

Keep exploring

Similar Exercises