Low Back Pain: Excessive hip extension can strain the lumbar spine. Keep the pelvis neutral and the press range small; stop if the low back aches.
Apparatus Setup
Reformer
Spring Tension1 Red or 1 Blue Spring
Footbar PositionMedium
Gear BarNormal
StopperNormal
HeadrestMedium
Target Muscles
Transverse Abdominis (Secondary)Hamstrings (Primary)Gluteus Maximus (Primary)Erector Spinae (Secondary)
Setup Instructions
Lie supine on the carriage with feet in the long straps and hips flexed to about 90 degrees, knees soft and legs together, pelvis neutral.
Execution Instructions
Exhale to press the legs down toward the carriage, extending through the hips, then inhale to float them back up. Keep the low back long and the tempo steady.
Teaching Cues
Alignment
"Keep the low back long and the pelvis neutral as the legs press down."
Breath
"Exhale to press the legs down, inhale to float them back up."
Control
"Move at a steady tempo — no momentum coming from the hips."
Modifications & Progressions
Bent-Knee Press (Regression)
Keep the knees softly bent and press the legs down in a small arc to shorten the lever and protect the low back.
Full Extension (Progression)
Extend the knees fully as the legs lower, adding hamstring and glute load.