Lunge in the Well with Twist & Ball at the Long Box

Spring Setting and Key Facts

Springs

none

Reps

6–8 reps per variation

Level

Intermediate

Equipment

Reformer, Long box, Pilates ball

Body area

Glutes, Legs, Core

Muscles

Glutes, Quadriceps, Obliques

Starting Position

The long box on the carriage, the footbar down. Standing in the well, facing the box, the right foot on the platform, the left leg in the well, the left knee pressing the ball against the box, hands behind the head.

Step-by-Step Flow

1. Lunge.
2. Lunge with a twist to the left.
3. Hold the lunge low and only twist.
4. Add a hinge in the upper body and extend the platform leg long.
5. Both hands on the box, roll the ball up the box with the left leg.
6. Without setting down, only roll the ball up the box with the left leg.
7. Hold at the top and roll the ball from right to left with the left knee.
8. Press into the ball.

Cues for Teaching

• The front knee stays over the ankle.
• The twist comes from the ribcage, the pelvis stays facing forward.
• The left knee keeps the ball against the box the whole time.