Front Splits
Standing sagittal-plane lunge challenging balance, hamstrings, and hip flexors on the reformer.
⚠️ Clinical Contraindications
- Knee Issues: Deep lunges load the front knee; keep it tracking over the second toe and limit depth.
- Low Back Pain: Keep the spine tall and the hips square; stop if the back aches.
Apparatus Setup
Reformer
Target Muscles
Setup Instructions
Stand facing away from the footbar with one foot on the carriage and the other foot on the floor.
Execution Instructions
Press the carriage away as the hips lower into a lunge, then pull back, keeping the spine tall. Exhale to press out and sink the hips; inhale to draw the carriage back in. Keep the front knee tracking over the toes and the pelvis square to the front, using the footbar or side handles for balance if needed.
Teaching Cues
"Keep the front knee tracking over the ankle."
"Stay tall in the spine as the carriage moves."
"Exhale as the carriage presses away, inhale as it returns."
Modifications & Progressions
Shorter Stride (Regression)
Shorten the stride and reduce the lunge depth.
Deeper Lunge (Progression)
Increase the lunge depth with a lighter spring for more range.
Knee-Safe Shorter Stride (Injury Modification)
Shorten the stride and keep the front knee tracking over the toes to protect the knee.