Backward Lunge
Reformer Pilates how-to and muscles worked in 3D
Send the rear foot backwards while bending the front knee and hip.
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Preparation
Place the selected foot on the box in front and the opposite foot on the carriage. Keep the front foot supported and the hands aligned.
Check your equipment manual and the setup taught by your instructor. Model spring colours and dimensions are not equipment settings.
Four movement phases
1. Set up
Place the selected foot on the box in front and the opposite foot on the carriage. Keep the front foot supported and the hands aligned.
Breathing example: Breathe comfortably
2. Movement
Send the rear foot backwards while bending the front knee and hip.
Breathing example: Exhale
3. Observe
Avoid letting the front knee fall inwards.
Breathing example: Keep breathing
4. Complete the cycle
Extend the front leg and draw the carriage in as the trunk rises.
Breathing example: Inhale
Observation points
Avoid letting the front knee fall inwards.
Breathing is an example. Stay within the range you have learned and stop if you experience pain or discomfort.
These English notes describe the prototype model. They are not a personalised exercise prescription or a complete teaching syllabus. The content is being produced under the supervision of CoconeRu. Move and reviewed in stages. This does not provide medical advice or an individual exercise prescription.
Match the name with the movement
The lesson name is Backward Lunge. Similar names can refer to different setups, support points or teaching intentions. Compare this preparation and its four phases with the variation you learned.
What to check in 3D
- Pause the start and identify contact with the mat, bar or carriage.
- Choose a phase and view the limbs and trunk from another angle.
- Read the return and breathing cue, then note a question for your instructor.