Standing Lunge in the Long Strap with Ball

Spring Setting and Key Facts

Springs

1× light

Reps

6–8 reps per variation

Level

Intermediate

Equipment

Reformer, Pilates ball

Body area

Legs, Glutes, Core, Hips

Muscles

Quadriceps, Glutes, Obliques

Starting Position

Standing to the right of the reformer, left thigh in the long strap, ball between the hands, left leg forward, right leg back.

Step-by-Step Flow

1. Lunge.
2. Lunge and extend the arms long overhead.
3. Shift the weight onto the left foot, slight hinge in the upper body, step the long right leg back and return to the left foot.
4. Tuck the ball between abdomen and thigh, hands behind the head, step back.
5. Step back with a twist towards the left knee.
6. Hold the right leg long behind you and twist only the upper body towards the left knee.
7. Take the ball out: either extend the arms forward with the ball or hold it at the chest, keep the right leg long behind you, lift it slightly and tap the floor.

Cues for Teaching

• The front knee stays over the ankle.
• In the hinge the movement comes from the hip, the back stays long.
• In the twist only the ribcage rotates — the pelvis stays quiet.