Set-up:
Stand in a lunge position on the platform, with one foot up against the short box.
Hold the footbar for support.
Movement:
Exhale, open the carriage by extending the back (carriage) leg.
Inhale, return to start with control.
Stay low in the lunge, keeping the front leg stable in an isometric hold throughout.
Micro Pushes:
Make small ”kicks” at the end range of the scooter.
Pulses:
Hold carriage halfway – lift upper body up – and make pulses up and down with hands on hips.
1B 1Y
3rd, 2nd
Short box
Exhale on the push, inhale on the way in.
Muscles Worked:
Strengthens the lower body, engaging the Gluteals to extend and stabilise the hips, hamstrings for hip extension control, quadriceps to hold and stabilise the front knee, and calves for ankle support and push-off. It also challenges overall lower-limb stability and balance.
Regression:
Keep both hands on the footbar for balance.
Springs: use fewer springs to reduce load, making the exercise easier (note: lighter springs may increase instability slightly).
Progression:
Increase load on the back leg and glutes by adding more springs.
Springs: heavier springs increase resistance, requiring more control of the carriage and more demand on the working leg and core.
Modification:
Perform a ground lunge (Scooter) with or without a box for support, focusing on alignment and controlled movement.
Arm Variation:
Option for overhead reach as the carriage leg extends back and as the leg returns, lower the arms back to sides or hips.
Twisted Torso Scooter:
Torso remains rotated while bringing the leg in and out.