From the reformer classes of Spring Setting and Key Facts
- Springs
- 1× light
- Reps
- 6–8 reps per variation
- Level
- Beginner
- Equipment
- Reformer, Short box
- Muscles
- Quadriceps, Glutes, Core
- Video tutorial
- in the member area
Starting Position
The box on the left side of the Reformer, the left leg on the box, the right foot against the shoulder block.
Step-by-Step Flow
- Lunge.
- Hold the lunge deep and bend and extend the shoulder-block leg (scooter).
- Hold the lunge deep and hinge the upper body forward.
- Hold the lunge deep for 10 counts and optionally stretch the arms long overhead.
Cues for Teaching
- In the lunge, the front knee stays over the ankle.
- The carriage moves slowly — you set the pace.
- In the hinge, the back stays long, the movement comes from the hip.
Featured in These Classes
This exercise is part of a ready-made reformer class plan with class outline, springs and cues:
With video in the plan “Reformer for Beginners: With the Pilates Ring”The whole exercise on video, step by step, with springs and cues. The video plays inside the plan.Go to the plan →