Transverse Abdominis (Primary)Gluteus Maximus (Secondary)Rectus Abdominis (Secondary)Hip Flexors (Secondary)
Setup Instructions
Kneel on the carriage facing the footbar with balls of the feet against the shoulder rests, hands on the footbar, spine long and flat with the pelvis tucked slightly.
Execution Instructions
Exhale to press the carriage out by scooping the abdominals and driving through the knees, keeping the back flat and the pelvis stable. Inhale to control the return.
Teaching Cues
Form
"Keep the back flat like a table — no sagging or rounding."
Alignment
"Stack the shoulders over the wrists and the hips over the knees."
Breath
"Exhale to press out, inhale to return."
Modifications & Progressions
Shorter Range (Regression)
Press out only a short distance with a heavier spring for more support.
Floating Hands (Progression)
Lift the hands off the footbar and hold the position to increase core demand.