Kneeling Row at the Rails with Long Leg

Spring Setting and Key Facts

Springs

1× light

Reps

4–6 reps per variation

Level

Intermediate

Equipment

Reformer, Short box

Body area

Back, Arms, Glutes, Core

Muscles

Upper back, Glutes, Core

Starting Position

The box over the springs, knees against the shoulder block, the left hand on the rails at the end of the Reformer, the right hand on the headrest.

Step-by-Step Flow

1. Pull yourself closer to the end of the Reformer with the left arm.
2. Extend the right leg long behind you.
3. Stay pulled in to the rails as far as you can and move the right leg down and up.
4. Hold, pulled in as far as you can, with the right leg long.

Cues for Teaching

• The pull comes from the back, the shoulder stays down.
• The long leg stays at hip height, the pelvis doesn’t tip to the side.
• The back stays long, the abs keep the centre stable.