Set-up:
Place one foot on the ground on the heigth of the springs and the other foot against the shoulder rests.
Standing leg is straight and carriage leg is bended. Carriage is closed or almost closed.
Hands on the footbar or hips.
Movement:
Inhale, bend the standing leg while pushing the carriage leg out.
Exhale, return to start with control, keeping hips and spine aligned throughout.
Scooter the Carriage:
Use the back leg to push the carriage in and out while the front leg stays still.
Hold:
Pause in the deepest lunge to build endurance and stability.
Rise onto Toe:
Lift the heel of the supporting leg to challenge balance and strength.
Pulses into Supporting Leg:
Make small controlled pulses into the supporting leg while keeping the torso long.
Hinge:
Add a small hinge forward and return upright with the upper body while holding the lunge position. Flat back.
1B
6th, 3rd, 2nd
Inhale to lower, exhale to rise.
Muscles Worked:
Gluteals and hamstrings – drive the carriage back and stabilise the supporting leg.
Quadriceps – maintain 90° bend and stability on the front leg.
Adductors and abductors – support hip and pelvic stability.
Obliques and transverse abdominis – control rotation and maintain a strong core.
Deltoids, triceps and scapular stabilisers – support arm positions and any overhead or equipment work.
Muscles Mobilised:
Hip flexors and pelvis – lengthening the back leg during hinge.
Shoulders and chest – through wide arm reach or overhead movements.
Thoracic spine – extension and elongation during hinge.
Weights:
Use dumb-bells for added upper-body work:
• Bicep curls
• Rows
• Knee-to-overhead arm reaches
Ball:
Add challenge and core connection:
• Pass under the knee
• Full arm extension with ball overhead
PILAT3S Ring:
Integrate squeezes or holds for upper-body engagement during movement.
Regression:
Keep hands on the footbar for added stability and balance during the movement.
Springs: add more springs (e.g., 1R) to provide stability and make the carriage easier to control.
Progression:
Add layers or equipment (weights, ball, PILAT3S Ring) to increase complexity.
Springs: use fewer springs to reduce resistance and increase instability, demanding more core, adductors, and balance.
Modification:
Perform the exercise on the ground or in a supported kneeling/lunge variation to reduce load and focus on alignment and control.
Arm choreography:
For example: sweep the arms forward as you lower, and back as you rise. Or open to cactus arms and extend arms on the lower.
Scooter Combination:
At the lowest point of the lunge, bend the back knee and bring carriage in, then re-extend it before returning to upright.
Torso Rotation:
Add rotation through the upper body toward the front leg at the bottom of the lunge. Rotate back to center before rising, or perform the rotation and return as part of a simultaneous movement with the lunge.