Set-Up:
Face the back of the room.
Place one foot on the carriage behind the box and the other foot on the platform with heel lifted, bending both legs into a low lunge with the front knee at 90°.
Place both hands on the box.
Movement:
Press Out: Press the carriage out while maintaining a stable low lunge.
Rotation: At the extended position, rotate the chest open towards the bent front knee, keeping the hips square, then return both hands to the box.
Return: Draw the carriage back in under control and repeat.
Release both arms (Advanced):
Let go of the box completely during the rotation for an added balance challenge. Release the stabilising hand; one arm can reach toward the sky and the other toward the box.
Hold Rotation:
Pause in the rotated position to enhance spinal mobility and core stability.
1B
3rd, 2nd
Short box
Inhale to lunge and push carriage away, exhale to rotate. Inhale when arm comes back, exhale to start position.
Muscles Worked:
Gluteals and quadriceps of the front leg.
Hamstrings and hip flexors of the back leg.
Obliques, transverse abdominis, and erector spinae for rotation and trunk stability.
Shoulder and scapular stabilisers in the supporting arm.
Mobilised:
Thoracic spine through rotation.
Hip flexors and extensors through lunge and carriage movement.
Shoulders through stabilisation.
Regression:
Reduce thoracic rotation to maintain control.
Hands on Box: keep both hands on the box for added stability.
Progression:
Lower further into the lunge or increase thoracic rotation to deepen the challenge.
Hold: pause in the rotation.
Modification:
Perform a Ground Lunge with Rotation if standing on the reformer is too challenging.
Add Scooter:
Once down in the lunge position, bend the back leg to draw the carriage in, then press it back out and with a straight platform leg return to the starting position. Strengthens the hamstrings while improving control and stability.