Reformer exercise · Intermediate

Plank with Knee Drive & Pike (Feet on the Box)

Plank with Knee Drive & Pike (Feet on the Box) is an intermediate reformer exercise with Short box that mainly works the core, shoulders, arms 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, Short box
Body area: Core, Shoulders, Arms, Legs
Muscles: Core, Shoulders, Hip flexors

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Starting Position

The box over the springs, facing the end of the Reformer, feet on the box, hands on the shoulder blocks.

Step-by-Step Flow

Lift the right leg and bring the right knee between the elbows. Set the right foot back down on the box.
Lift the left leg and bring the left knee between the elbows.
Plank to pike with both feet on the box.

Cues for Teaching

The shoulders stay over the hands, the shoulder blades stay wide.
The knee drives forward from the abs, the hips stay at plank height.
In the pike the hips come over the shoulders, the legs stay long.

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