Kneeling Lunge with the Pole

Spring Setting and Key Facts

Springs

1× light

Reps

8–10 reps

Level

Intermediate

Equipment

Pole

Body area

Glutes, Legs, Hips, Core

Muscles

Glutes, Quadriceps, Hip flexors, Core

Video tutorial

in the member area

Starting Position

Facing the end of the reformer, the right leg placed on the headrest between the shoulder blocks, the left knee on the carriage, left foot planted on the carriage, the Pole resting on the shoulder.

Step-by-Step Flow

1. Lift the left knee and come into the lunge.
2. Hold the lunge, left leg long, right leg bent, hinge the upper body forward.
3. Pulse in the lunge (up and down).

Cues for Teaching

• The front knee stays over the ankle.
• The hinge comes from the hip, the back stays long.
• The Pole stays stable on the shoulder, even during the movement.

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 “Full-Body Flow with the Pole”The whole exercise on video, step by step, with springs and cues. The video plays inside the plan.Go to the plan →