Knee Stretches: Flat Back

Classical Repertoire Intermediate Kneeling Core Integration

Kneeling core and hip stability exercise with a long, flat spine, challenging the abdominals and hip flexors against spring tension.

Body
Reformer
Movement

Schematic — Knee Stretches: Flat Back Reformer · 1 strong or 1 medium spring · Footbar Down · Headrest Down

AI-generated illustration: an instructor performing Knee Stretches: Flat Back, on a Reformer, springs set to 1 strong or 1 medium spring, footbar Down, headrest Down. Illustrative only — the schematic diagram above shows the movement. — AI-generated illustration Illustrative only — the schematic above is the reference drawing.

Teaching Precautions

Common precautions, not exhaustive. Screen every client and refer when in doubt.

Low Back Pain: Keep the spine long and the pelvis stable as the hips push back; stop if the back aches.
Knee Issues: Kneeling and pushing can irritate the knees; pad under the knees and limit the push range.

Apparatus Setup

Reformer

Spring Tension 1 strong or 1 medium spring

Footbar Position Down What this means →

Headrest Down

Target Muscles

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 from the centre while the back stays flat and the pelvis stays 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 long, flat spine at the end of the press to increase core demand.

Padded Shorter Press (Injury Modification)

For knee issues, pad under the knees, keep the toes tucked and press the carriage only a short distance so the shins never take the load.

Related Exercises

The rest of the Knee Stretches family.

Knees Off Advanced · Kneeling Round Back Beginner · Kneeling