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Glute lunge with knee on long box (#010)

Reformer 2 • 1m 52s

Glute lunge Variation with single knee on long box.

1 White Spring / or no springs for advanced
Long Box
Muscle Focus: Glutes / Trunk Stability

Set Up:
Begin standing on platform, holding foot bar. Take left shin onto long box. Press knee back until hip extended. Fingertips by temples.

Layer 1:
Slide the carriage, hinging forward & folding over the right leg. (Knee should stay over heel to keep weight on the front foot.) Growing tall, bringing the carriage back in. Continue 30-45 seconds.

Layer 2:
Add a progression Hold carriage hold, and add 1 rotation over that right leg. Return back to center and dig heel in, growing tall to return carriage. Continue here 30-45 seconds

Other progression variations:
Arm Sweeps Sweep arms forward to ears as you press carriage back. Lower arms down as you return the carriage in.

Progression for the vriation:
Hold the carriage out. Sweep 1 arm away to hip, following with eye gaze. Sweep arm back overhead and return eye gaze. Repeat 30-45 seconds.

Layer 3 / Finisher:
Hold carriage out and stay with just the rotations. Completing either the arm sweeps with eye gaze or the Fingertip to temple rotations. Stay here 20-30 seconds

Could also add an additional hold / hip hinge or heel lift.

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