Forearm Plank on the Box, Feet on the Platform

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

Video tutorial

in the member area

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

1. Lift the knees.
2. Bend and extend the legs in the plank position.
3. 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.

Featured in These Classes

This exercise is part of a ready-made reformer class plan with class outline, springs and cues:

With videoWith video in the plan “Reformer for Beginners: Ball Basics”The whole exercise on video, step by step, with springs and cues. The video plays inside the plan.Go to the plan →