Knee Hover, Plank & Pike with Feet on the Box

Spring Setting and Key Facts

Springs

1× light

Reps

6–8 reps per variation

Level

Intermediate

Equipment

Reformer, Short box

Body area

Core, Shoulders, Arms

Muscles

Core, Shoulders, Hip flexors, Triceps

Video tutorial

in the member area

Starting Position

The box to the right of the Reformer, both feet on the box. Hands placed diagonally on the carriage, the knees resting on the carriage just for the start, gaze down through the floor.

Step-by-Step Flow

1. Lift the knees (knee hover).
2. Bend the legs and extend into the plank.
3. Close the carriage with straight legs into the pike.
4. Hold the plank with the carriage open and draw one knee after the other between the elbows.

Cues for Teaching

• The shoulders stay over the wrists.
• In the plank the back stays long, the hips do not sag.
• The pike comes from your center, not from momentum.

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 “Box & Weights: Curtsey Lunge, Pike & Squat Series”The whole exercise on video, step by step, with springs and cues. The video plays inside the plan.Go to the plan →