Backbend
Advanced (8/10)Reformer
Position: KneelingEnergy: 7/10~45s
Cueing
Kneeling on carriage; hands on frame or bar; arch back with control; maintain core support.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Erector SpinaeMultifidusQuadratus LumborumLatissimus Dorsi
Secondary Muscles
TrapeziusRhomboidsRectus AbdominisExternal ObliquesInternal ObliquesTransverse AbdominisSternocleidomastoid
Regressions
Smaller arch; use a spotter; focus on chest opener phase.
Progressions
Full extension; reach further; hold for longer duration.
Common Errors
Dropping into lower back; neck hyperextension; losing thigh engagement.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
