Kneeling Lunge with Knee on the Long Box

Spring Setting and Key Facts

Springs

1× light

Reps

6–8 reps per variation

Level

Beginner

Equipment

Reformer, Long box

Body area

Legs, Glutes, Core

Muscles

Quadriceps, Glutes, Hip flexors, Core

Video tutorial

in the member area

Starting Position

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

Step-by-Step Flow

1. Kneeling lunge.
2. Add the hinge with the upper body.
3. Lift the left knee off the box.

Cues for Teaching

• The front knee stays over the ankle.
• The hinge comes from the hips, the back stays long.
• As the knee lifts, the pelvis stays square.

Featured in These Classes

This exercise is part of a ready-made reformer class plan with class outline, springs and cues:

With videoWith video in the plan “Band & Ball: Bridge, Lunge & Long Box Series”The whole exercise on video, step by step, with springs and cues. The video plays inside the plan.Go to the plan →