Elephant
Intermediate (5/10)Reformer
Position: StandingEnergy: 4/10~45s
Cueing
Heels down, flat back; push carriage away using ONLY lower body; pull back using abdominals.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
HamstringsRectus Abdominis
Secondary Muscles
Erector SpinaeTransverse Abdominis
Regressions
Round back version; lighter springs; smaller range.
Progressions
Flat back; single leg variation; lift toes off carriage; heavier springs.
Common Errors
Moving from shoulders; rocking the torso; arching lower back.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
