Kneeling Lat Pull

Both Repertoire Intermediate Core IntegrationUpper Body & Arms

Kneeling carriage pull in two phases: first drawing the carriage toward the hands from the lats, then pulling it up with the abdominals and knees while the shoulders stay over the wrists.

Apparatus Setup

Reformer

Spring Tension 1-2 Red Springs

Footbar Position Down

Headrest Down

Target Muscles

Transverse Abdominis (Primary)Gluteus Maximus (Secondary)Latissimus Dorsi (Primary)

Setup Instructions

Kneel on the carriage facing the footbar with the balls of the feet against the shoulder rests and both hands on the footbar, shoulders stacked over the wrists.

Execution Instructions

Phase one: using the lats, draw the carriage toward the hands so it travels up to meet the footbar, keeping the spine long and neutral. Phase two: hold the shoulders over the wrists and pull the carriage up using the abdominals and the knees, scooping the belly rather than rounding the lower back. Return with control.

Teaching Cues

Integration

"Pull from the armpits — the lats draw the carriage toward the hands, not the arms bending."

Alignment

"Keep the shoulders stacked over the wrists throughout, and the spine long and neutral."

Control

"Phase two: scoop the abdominals and draw the carriage up with the knees, never dumping into the lower back."

Breath

"Exhale to draw the carriage in, inhale to return it with control."