Reformer exercise · Beginner

Kneeling Plank & Shoulder Extensions

Kneeling Plank & Shoulder Extensions is a beginner-level reformer exercise that mainly works the core, shoulders and back. Spring setting: 1× medium. Below you'll find the starting position, the flow in 2 steps and the cues to teach it in class.

Spring Setting and Key Facts

Springs: 1× medium
Reps: 8–10 reps, then hold for 10 sec
Level: Beginner
Equipment: Reformer
Body area: Core, Shoulders, Back
Muscles: Core, Shoulders, Lats

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Starting Position

The footbar lowered, feet against the shoulder block, hands on the platform.

Step-by-Step Flow

Open the carriage into a kneeling plank.
Hold the kneeling plank and push yourself further back from the shoulders (shoulder extensions).

Cues for Teaching

The hips stay in one line — they don’t sag and don’t pike up.
The neck stays long, the gaze goes down and slightly forward.
The shoulder extensions really come from the shoulders, not the arms.

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