Rowing: Hips
Intermediate (6/10)Reformer
Position: SeatedEnergy: 5/10~45s
Cueing
Focus on pulling handles from the back; keep trunk steady while reaching for hips.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Erector SpinaeMultifidusQuadratus LumborumLatissimus DorsiTrapezius
Secondary Muscles
RhomboidsPectoralis MajorAnterior DeltoidBiceps BrachiiSerratus AnteriorForearmsPosterior DeltoidTriceps BrachiiInfraspinatus
Regressions
Smaller circles; stay upright; simpler arm movement.
Progressions
Deepen the hinge; add pulses in the pull phase; perfect alignment.
Common Errors
Neck strain; rounding lower back; losing arm tension.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
