Squat Series with Foot on the Box & Ball

Spring Setting and Key Facts

Springs

1× light

Reps

6–8 reps per variation

Level

Beginner

Equipment

Reformer, Short box, Pilates ball

Body area

Legs, Glutes, Core

Muscles

Quadriceps, Glutes, Adductors, Core

Video tutorial

in the member area

Starting Position

Facing right, the box to the right of the Reformer at carriage height. The right foot on the box, the left foot against the shoulder block, optionally the ball between the hands.

Step-by-Step Flow

1. Bend both legs and come into the squat.
2. Straighten the left leg and optionally bring the long arms with the ball overhead.
3. Hold the squat, extend the left leg long and twist the upper body toward the footbar.
4. Hold the left leg long in the squat and pulse the hips up and down.

Cues for Teaching

• The knees stay over the ankles.
• The weight stays in the leg on the box, the carriage moves with control.
• The twist comes from the rib cage, the pelvis stays still.