Standing Lunge Series with Foot on the Shoulder Block

Spring Setting and Key Facts

Springs

1× light

Reps

6–8 reps per variation

Level

Beginner

Equipment

Reformer, Pilates ball

Body area

Legs, Glutes, Core

Muscles

Quadriceps, Glutes, Core

Starting Position

Standing on the left side of the Reformer, optionally the ball under the left heel, the right foot against the shoulder block, hands on the hips. For shorter clients, put the platform extender under the left foot.

Step-by-Step Flow

1. Lunges.
2. Bend and straighten the right leg (scooter).
3. Hinge the upper body forward toward the footbar.
4. Hold the lunge and pulse up and down with the hips, or pulse the heel into the ball.

Cues for Teaching

• The front knee stays over the ankle.
• In the hinge the movement comes from the hips, the back stays long.
• The carriage moves slowly, you set the pace, not the spring.