Spring Setting and Key Facts
- Springs
- 1× light
- Reps
- 6–8 reps per variation
- Level
- Intermediate
- Equipment
- Reformer
- Body area
- Legs, Glutes, Core
- Muscles
- Quadriceps, Glutes, Calves, Core
Starting Position
Standing in the well at the end of the Reformer, hands on the hips, the right knee resting on the headrest. For more challenge, take the hands behind the head.
Step-by-Step Flow
- Lunge.
- Add the heel lift.
- Hold the heel up and stay in the lunge.
Cues for Teaching
- The front knee stays over the ankle.
- The upper body stays upright, the shoulders stay down.
- During the heel lift the pelvis stays at the same height.