Legs in the Long Strap with Elbows 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

Core, Legs

Muscles

Rectus abdominis, Hip flexors, Hamstrings

Video tutorial

in the member area

Starting Position

The long box on the Reformer, facing the end of the Reformer. Elbows resting on the box, both legs in the long straps and in tabletop.

Step-by-Step Flow

1. Lower one leg toward the headrest.
2. Lower both legs toward the headrest.
3. Extend the legs into the diagonal.
4. Hold the legs straight in the diagonal for 10 seconds.

Cues for Teaching

• The shoulders stay down, don't sink into the elbows.
• The legs only go as low as the lower back stays still.
• In the diagonal the legs stay active and long.

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 →