Scooter
Standing lunge-to-stand on the Reformer: push through the grounded front heel to stand tall while the back foot on the carriage stays straight, driving the carriage with control.
- Body
- Reformer
- Movement
Teaching Precautions
Common precautions, not exhaustive. Screen every client and refer when in doubt.
- Knee Issues: Standing presses load the front knee; keep it tracking over the second toe, shorten the range, and stop if the knee complains.
- Low Back Pain: Keep the hips square and the spine tall as the carriage travels; stop if the back aches.
Apparatus Setup
Reformer
Target Muscles
Setup Instructions
Stand in a lunge position with one foot grounded on the floor and the other foot on the carriage, pressed up against the shoulder rest. Keep the hips facing the mirror.
Execution Instructions
Starting in the lunge position, push through the front heel to stand up, keeping the back leg straight until you need to bend it; control the return to the lunge as the carriage comes home.
Teaching Cues
"Push through the front heel to stand up."
"Keep the back leg straight until you need to bend it."
"Keep the hips facing the mirror as you stand."
"Exhale to stand; inhale to control the return to the lunge."
Modifications & Progressions
Hands on the Footbar (Regression)
Keep both hands on the footbar for support and press the carriage out only partway until the standing leg feels secure.
Shortened Range (Injury Modification)
For knee sensitivity, stay in a partial lunge and keep the front knee stacked over the ankle rather than travelling forward.
Heavier Spring, Slower Stand (Progression)
Increase to one medium spring and slow the rise to a three-count, pausing at the top before lowering the knee back to the carriage.
Similar Exercises
Same category, or body position when the category is unique.