Knee Stretches: Round
Intermediate (6/10)Reformer
Position: KneelingEnergy: 5/10~45s
Cueing
Maintain a rounded C-curve; push carriage out with legs; keep hips stable; scoop abs in deep.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Rectus AbdominisExternal ObliquesInternal ObliquesTransverse AbdominisIliopsoas
Secondary Muscles
QuadricepsAdductorsTibialis AnteriorGluteus MaximusGluteus MediusHamstringsGastrocnemiusSternocleidomastoid
Regressions
Smaller range; slower tempo; hold onto the frame for better grip.
Progressions
Faster tempo; lighter springs; increase leg range.
Common Errors
Straightening the back; shoulders shrugging; uncontrolled return.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
