Step-up, Curtsey Lunge & Scooter with Weights

Spring Setting and Key Facts

Springs

1× light

Reps

6–8 reps per variation

Level

Intermediate

Equipment

Reformer, Short box, Weights

Body area

Legs, Glutes, Core, Arms

Muscles

Glutes, Quadriceps, Hamstrings, Obliques, Biceps

Video tutorial

in the member area

Starting Position

The box to the right of the Reformer. The right leg centered on the box, weights in the hands, hands behind the head, arms bent.

Step-by-Step Flow

1. Step up onto the box.
2. Bring the left foot against the shoulder block and hinge with the upper body.
3. Come into the curtsey lunge and extend the left leg long.
4. Hold the curtsey lunge and bend and straighten the left leg, or bring the hands in front of the heart instead.
5. Stay low and twist the upper body to the left.
6. Shake out the legs on the box.
7. Switch the legs: the left leg on the box, the right foot against the shoulder block.
8. Come into the lunge and reach the arms long overhead.
9. Hold the lunge and only bend and straighten the right leg (scooter), adding a biceps curl.
10. Pulse in the 90/90 lunge, optionally reaching the long arms up.

Cues for Teaching

• The knee on the box stays over the foot.
• The hinge comes from the hips, the back stays long.
• In the twist the rib cage turns, the pelvis stays still.

Featured in These Classes

This exercise is part of a ready-made reformer class plan with class outline, springs and cues:

With videoWith video in the plan “Box & Weights: Curtsey Lunge, Pike & Squat Series”The whole exercise on video, step by step, with springs and cues. The video plays inside the plan.Go to the plan →