Reformer exercise · Intermediate

Kneeling Pole Reach

Kneeling Pole Reach is an intermediate reformer exercise with Pole that mainly works the shoulders and core. Spring setting: 1× light. 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× light
Reps: 8–10 reps
Level: Intermediate
Equipment: Pole
Body area: Shoulders, Core
Muscles: Shoulders, Core, Back extensors

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Starting Position

Kneeling on the carriage, facing the end of the reformer, the Pole in the short straps in both hands.

Step-by-Step Flow

Bring the long arms up overhead toward the ceiling.
Bend the Pole behind the head and stretch back up.

Cues for Teaching

The shoulders stay down even as the arms reach overhead.
The pelvis stays under the shoulders, no arching of the back.
The movement comes from the shoulders, not the lower back.

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