Semi Circle
Advanced (8/10)Reformer
Position: SupineEnergy: 7/10~60s
Cueing
Lower hips between springs; push carriage away; lift hips and circle back; reverse direction.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Rectus AbdominisExternal ObliquesInternal ObliquesTransverse AbdominisIliopsoas
Secondary Muscles
QuadricepsAdductorsTibialis AnteriorGluteus MaximusGluteus MediusHamstringsGastrocnemiusSternocleidomastoid
Regressions
Smaller range of motion; no hip lift; move slower for control.
Progressions
Deepen the dip; faster tempo when stable; maintain extreme elongation.
Common Errors
Neck strain; shoulders shrugging; knee instability.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
