Quad Stretch Lunge
Reformer Pilates how-to and muscles worked in 3D
Bend the front knee and lengthen the front of the rear hip gradually.
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Preparation
Place the selected foot on the floor and the opposite knee on the carriage. Support the hands on the bar and face the pelvis forwards.
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 floor and the opposite knee on the carriage. Support the hands on the bar and face the pelvis forwards.
Breathing example: Breathe comfortably
2. Movement
Bend the front knee and lengthen the front of the rear hip gradually.
Breathing example: Exhale
3. Observe
Avoid increasing the depth by arching the lower back.
Breathing example: Keep breathing
4. Complete the cycle
Support through both hands and the front leg while returning the carriage gently.
Breathing example: Inhale
Observation points
Avoid increasing the depth by arching the lower back.
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 Quad Stretch 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.