Knee Stretches: Knees Off
Advanced (7/10)Reformer
Position: KneelingEnergy: 6/10~45s
Cueing
Hover knees slightly off carriage; maintain plank-like spine; push and pull carriage using legs only.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Rectus AbdominisExternal ObliquesInternal ObliquesTransverse AbdominisIliopsoasQuadricepsAdductors
Secondary Muscles
Tibialis AnteriorGluteus MaximusGluteus MediusHamstringsGastrocnemiusPectoralis MajorAnterior DeltoidBiceps BrachiiSerratus AnteriorForearmsPosterior DeltoidTriceps BrachiiInfraspinatus
Regressions
Keep knees on carriage (back to Round/Flat); very small lift duration.
Progressions
Increase reps; slower tempo for control; minimal spring resistance.
Common Errors
Piking hips; shoulders shrugging; dropping the head.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
