Squat, Lunge & Hinge in the Long Strap

Spring Setting and Key Facts

Springs

1× light

Reps

6–8 reps per variation

Level

Beginner

Equipment

Reformer, Pilates ball

Body area

Glutes, Legs, Core

Muscles

Glutes, Quadriceps, Core

Starting Position

Standing to the left of the Reformer, the left thigh in the long strap, the ball between the hands or hands on the hips, feet hip-width apart.

Step-by-Step Flow

1. Squat.
2. Lunge, stepping the right leg back.
3. Pulses in the lunge.
4. Hinge the upper body and tap back with the toes of the right foot.
5. Pulses with the long right leg lifted.

Cues for Teaching

• In the squat the hips travel back, the knees stay behind the toes.
• In the lunge the front knee stays over the ankle.
• In the hinge the back stays long — the movement comes from the hip, not the waist.