Reformer exercise · Intermediate

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Lunge and Hinge with the Box over the Frame

Lunge and Hinge with the Box over the Frame is an intermediate reformer exercise with Short box that mainly works the legs, glutes 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: Legs, Glutes, Core
Muscles: Glutes, Hamstrings, Quadriceps, Core
Video tutorial: in the member area

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Starting Position

The box over the frame, facing the footbar. The right foot on the box, the left foot on the carriage, long arms by the hips.

Step-by-Step Flow

Lunge and bring the long arms up overhead.
Lunge and hinge with the long right leg.
Hold the hinge and lift the right leg off the box.
Hold the right leg long in the air.

Cues for Teaching

The hinge comes from the hips, the back stays long.
The pelvis stays square, even as the leg lifts off the box.
The standing leg stays active, the knee points forward.

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