Reformer exercise · Beginner

Kneeling Kickback on the Box with Plank

Kneeling Kickback on the Box with Plank is a beginner-level reformer exercise with Short box that mainly works the glutes, legs, shoulders and core. 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 per variation
Level: Beginner
Equipment: Reformer, Short box
Body area: Glutes, Legs, Shoulders, Core
Muscles: Glutes, Hamstrings, Shoulders, Core

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Starting Position

The box on the left side next to the Reformer. Both hands and the left knee on the box, the right foot on the carriage against the shoulder block.

Step-by-Step Flow

Push the carriage open with the right leg and close it again.
Add reaching the left arm long forward.
Lift the left knee off the box, place the left foot far back on the floor, open the hip and push the carriage open with the right leg — you come into a plank.

Cues for Teaching

The hands are under the shoulders, the back stays long like a tabletop.
The leg pushes the carriage from the hip — the lower back doesn’t sink into an arch.
Even with the arm reaching, the hips stay level.

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