← Back to Library Schematic — Knee Stretches: Knees Off
Knee Stretches: Knees Off
Both Repertoire Advanced Core IntegrationSports Conditioning
Advanced hover-plank progression on the reformer, building on knee stretch patterns with the knees lifted.
⚠️ Clinical Contraindications
- Shoulder Impingement: Loaded plank pressing strains the shoulders; widen the hands and skip with active shoulder pain.
- Low Back Pain: Anti-extension load; keep the abdominals braced and stop if the back aches.
Apparatus Setup
Reformer
Spring Tension 1 Red or 1 Green Spring
Footbar Position Down
Headrest Down
Target Muscles
Transverse Abdominis (Primary)Quadriceps (Secondary)Gluteus Maximus (Secondary)Rectus Abdominis (Primary)Deltoids (Secondary)
Setup Instructions
From a kneeling position on the carriage, lift the knees off into a plank with hands on the footbar.
Execution Instructions
Press the carriage out and back maintaining a straight line from head to heels while hovering the knees.
Teaching Cues
Alignment
"Keep a straight line from head to heels — no sag or pike."
Control
"Press the carriage with the legs while the abdominals hold the position."
Breath
"Exhale as the carriage presses away, inhale as it returns."
Modifications & Progressions
Knees Down (Regression)
Return to flat-back knee stretches until lumbopelvic control is consistent.
Slower Tempo (Progression)
Slow the press and add a single-leg lift for more challenge.