Reformer exercise · Beginner

Kneeling Side Plank with Thread the Needle

Kneeling Side Plank with Thread the Needle is a beginner-level reformer exercise with Short box that mainly works the core, shoulders and back. Spring setting: 1× light (1× medium for more support). 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 (1× medium for more support)
Reps: 6–8 reps
Level: Beginner
Equipment: Reformer, Short box
Body area: Core, Shoulders, Back
Muscles: Obliques, Shoulder girdle, Thoracic spine

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Starting Position

Footbar down, short box on the Reformer. Facing right, knees stacked on the platform, left elbow on the box.

Step-by-Step Flow

Open the carriage into a kneeling side plank.
Hold the carriage open and extend the right arm long up toward the ceiling.
Thread the right arm underneath the upper body (thread the needle) and open it back up.

Cues for Teaching

The shoulder stays over the elbow — do not hang into the shoulder.
The hip stays long, even while the arm rotates.
In the thread the needle the rib cage rotates, the pelvis stays stable.

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