Reformer exercise · Intermediate

Plank with Ball Behind the Knee

Plank with Ball Behind the Knee is an intermediate reformer exercise with Pilates ball that mainly works the core, shoulders and legs. 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: Intermediate
Equipment: Reformer, Pilates ball
Body area: Core, Shoulders, Legs
Muscles: Core, Shoulder girdle, Hip flexors

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Starting Position

Footbar down, both hands on the platform, the right foot against the shoulder block, the ball tucked behind the left knee.

Step-by-Step Flow

Lift the knees and extend the right leg into plank, the left knee pointing towards the carriage.
Keep the right leg extended and take only the left leg back and in towards the carriage.
Keep the right leg extended and bring the left knee alternately to the right and to the left elbow.

Cues for Teaching

Shoulders stay over the wrists.
The ball stays tucked — it tells you immediately whether the leg is holding tension.
In the knee-to-elbow the upper back stays broad and the carriage stays quiet.

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