Reformer exercise · Intermediate

Lunge Series with Scooter (Box over Springs)

Lunge Series with Scooter (Box over Springs) is an intermediate reformer exercise with Short box that mainly works the glutes, legs and core. Spring setting: 1× light. Below you'll find the starting position, the flow in 3 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: Glutes, Legs, Core
Muscles: Glutes, Quadriceps, Core

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Starting Position

The box over the springs. The left foot on the carriage, the right foot on the box, hands on the hips, facing the end of the Reformer.

Step-by-Step Flow

Lunge.
Bend and extend the right leg (scooter).
Pulse with both legs bent.

Cues for Teaching

The weight stays over the front foot on the box.
In the scooter only the back leg moves, the pelvis stays level.
Keep the pulses small and controlled.

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Spring Setting and Key Facts

Starting Position

Step-by-Step Flow

Cues for Teaching

A whole reformer class, fully planned.

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