Quad Stretch Lunge | Reformer Pilates 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. Professional review is pending.