Knee Stretches: Knees Off

Classical Repertoire Advanced Kneeling Core IntegrationSports Conditioning

Advanced hover-plank progression on the reformer, building on knee stretch patterns with the knees lifted.

Schematic — Knee Stretches: Knees Off Reformer · 1 strong or 1 medium spring · Footbar Down · Headrest Down

Teaching Precautions

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

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.
Knee Issues: The kneeling plank presses the knees into the carriage; pad under the knees and shorten the range if the knee complains.

Spring Tension 1 strong or 1 medium spring

Headrest Down

Transverse Abdominis (Primary)Quadriceps (Secondary)Gluteus Maximus (Secondary)Rectus Abdominis (Primary)Deltoids (Secondary)

From a kneeling position on the carriage, lift the knees off into a plank with hands on the footbar.

Press the carriage out and back maintaining a straight line from head to heels while hovering the knees.

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 to press the carriage away with the knees hovering, inhale to draw it back in one line."

Return to flat-back knee stretches until lumbopelvic control is consistent.

Slow the press and add a single-leg lift for more challenge.

For knee issues, keep the knees resting on the carriage with a pad underneath and press only a short range instead of hovering.

The rest of the Knee Stretches family.