Legs

Knee Stretches

BeginnerLegs

Benefits

✓Strengthens the quadriceps and glutes
✓Improves core stability in a dynamic position
✓Develops control over the carriage movement

Instructions

1.
Starting position — round back
Kneel on all fours on the reformer with hands on the foot bar and knees on the carriage. Toes are curled back against the shoulder blocks. Round the back and tuck the chin toward the chest.
2.
Push and return
Push the carriage back with the knees without changing the spine position. The movement comes entirely from the hip joints. Slowly return the carriage. Repeat 10 times.
3.
Variation — flat back
Repeat the movement with a neutral (flat) spine. Gaze forward, shoulders away from the ears. This variation emphasizes the hamstrings and glutes more.

Modifications & Equipment

Equipment needed

ReformerSpringsFoot Bar

With a knee pad

Place an extra pad under the knees for greater comfort. Suitable for people with sensitive knees.

⚠Contraindications

•Wrist pain — use a pad under the hands
•Acute knee issues — reduce the range of motion

Frequently Asked Questions

What is the difference between round and flat back?

The round back emphasizes the abdominal muscles and spinal flexion more, while the flat back loads the hamstrings and glutes more with a neutral spine position.

How many springs should I use?

Typically 2 springs are used for medium resistance. Fewer springs make the exercise harder because the carriage is less stable.

Related Exercises

Footwork

Footwork is a foundational reformer exercise that strengthens the legs and improves lower limb alignment through various foot positions.

Elephant

Elephant is a full-body reformer exercise that strengthens the core and shoulder girdle while stretching the posterior chain.

Want to learn this exercise with personal guidance?

Instructions

Starting position — round back

Kneel on all fours on the reformer with hands on the foot bar and knees on the carriage. Toes are curled back against the shoulder blocks. Round the back and tuck the chin toward the chest.

Push and return

Push the carriage back with the knees without changing the spine position. The movement comes entirely from the hip joints. Slowly return the carriage. Repeat 10 times.

Variation — flat back

Repeat the movement with a neutral (flat) spine. Gaze forward, shoulders away from the ears. This variation emphasizes the hamstrings and glutes more.

Frequently Asked Questions

What is the difference between round and flat back?

The round back emphasizes the abdominal muscles and spinal flexion more, while the flat back loads the hamstrings and glutes more with a neutral spine position.

How many springs should I use?

Typically 2 springs are used for medium resistance. Fewer springs make the exercise harder because the carriage is less stable.