Reformer exercise · Beginner

Forearm Plank on the Box from Kneeling

Forearm Plank on the Box from Kneeling is a beginner-level reformer exercise with Short box that mainly works the core, shoulders and legs. Spring setting: 1× light. 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
Reps: 6–8 reps, then hold for 10 sec
Level: Beginner
Equipment: Reformer, Short box
Body area: Core, Shoulders, Legs
Muscles: Core, Shoulders, Hamstrings

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Starting Position

Elbows on the short box, feet set on the platform, knees on the carriage.

Step-by-Step Flow

Lift the knees off the carriage.
Hold the knees lifted, extend the legs into a plank, close the carriage and set the knees back down (more advanced: keep the knees in the air and only bend and extend the legs in the plank).
Hold the plank with the carriage open for 10 counts.

Cues for Teaching

The elbows are under the shoulders, the neck stays long.
In the plank, the hips stay in one line.
More advanced: keep the knees lifted and only bend and extend the legs in the plank.

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