Standing Lunge

Modern Repertoire Hip & Posterior Chain

Schematic — Standing Lunge

⚠️ Clinical Contraindications

Knee Issues: Deep lunges load the front knee. Shorten the stride, keep the knee tracking over the second toe, and limit depth; stop if pain occurs.

Apparatus Setup

Reformer

Spring Tension 1 Red or 1 Blue Spring

Footbar Position Low

Gear Bar Normal

Stopper Normal

Headrest Medium

Target Muscles

Quadriceps (Primary)Hamstrings (Secondary)Gluteus Maximus (Primary)Gluteus Medius (Secondary)

Setup Instructions

Stand on the carriage facing the footbar with one foot centered on the footbar and the other foot on the carriage behind you, torso tall and hands on hips.

Execution Instructions

Exhale to bend the front knee into a lunge as the carriage glides back, inhale to press through the front heel and return. Keep the torso tall and the pelvis square.

Teaching Cues

Alignment

"Stack the front knee over the ankle and keep it tracking over the second toe."

Form

"Keep the torso tall and the pelvis square as the carriage glides back."

Control

"Press through the front heel to return — no pushing the carriage with momentum."

Modifications & Progressions

Shortened Stride (Regression)

Take a shorter stride and reduce the depth of the lunge, keeping the front heel down.

Knee Issues (Injury Modification)

Keep the front knee tracking over the second toe, shorten the stride, and avoid deep flexion; stop if the knee complains.