Reformer exercise · Intermediate

Quadruped on the Box with Leg in the Long Strap

Quadruped on the Box with Leg in the Long Strap is an intermediate reformer exercise with Short box that mainly works the glutes, core, legs and hips. 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, Core, Legs, Hips
Muscles: Glutes, Core, Hips

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Starting Position

On all fours on the box beside the Reformer, facing the end of the Reformer. The foot closer to the Reformer in the long strap.

Step-by-Step Flow

Take the bent leg long behind you and extend it.
Rotate the torso toward the Reformer, bend the knee to hip height and extend the leg again.
Tap the carriage with the long foot in the long strap.

Cues for Teaching

The hands sit under the shoulders, the knees under the hips.
As the leg extends, the pelvis stays level and the lower back doesn’t sag.
In the rotation the torso turns with it, the supporting hand stays firm.

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