Reformer exercise · Beginner

Forearm Plank on the Box

Forearm Plank on the Box is a beginner-level reformer exercise with Short box that mainly works the core, shoulders and legs. Spring setting: 1× light (1× medium for more support). Below you'll find the starting position, the flow in 3 steps and the cues to teach it in class.

Spring Setting and Key Facts

Springs: 1× light (1× medium for more support)
Reps: 6–8 reps, then hold for 10 sec
Level: Beginner
Equipment: Reformer, Short box
Body area: Core, Shoulders, Legs
Muscles: Core, Shoulder girdle, Legs

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Starting Position

Fold the footbar down and place the short box on the Reformer. The feet stand on the platform, the elbows rest on the box.

Step-by-Step Flow

Lift the knees.
Bend and extend the legs in the plank position.
Hold the plank for 10 seconds — alternatively just hold the knees lifted with the carriage closed.

Cues for Teaching

The shoulders stay over the elbows.
The pelvis stays level — no sinking, no piking up.
If the lower back pulls, stay with the knees lifted and the carriage closed.

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