Short Box: Flat Back
Intermediate (6/10)Reformer
Position: SeatedEnergy: 5/10~45s
Cueing
Maintain a long, straight spine; hinge back from the hips; use abdominals to return without rounding.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Rectus Abdominis
Secondary Muscles
External ObliquesTransverse AbdominisErector Spinae
Regressions
Reduce hinge range; hands on chest; sit closer to the bar.
Progressions
Arms by ears; hold the hinge; slower tempo.
Common Errors
Arching lower back; chin poking forward; rounding the spine.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
