Kneeling Lat Pull

Modern Repertoire Intermediate Kneeling 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.

Body
Reformer
Movement

Schematic — Kneeling Lat Pull Reformer · 1-2 strong springs · Footbar Down · Headrest Down

AI-generated illustration: an instructor performing Kneeling Lat Pull, on a Reformer, springs set to 1-2 strong springs, footbar Down, headrest Down. Illustrative only — the schematic diagram below 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.

Shoulder Impingement: Pulling the carriage in from overhead loads the shoulder; keep the pull in a pain-free range.
Knee Issues: Kneeling loads the knees; pad under the knees and spread the weight evenly.

Apparatus Setup

Reformer

Spring Tension 1-2 strong springs

Footbar Position Down What this means →

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."

Modifications & Progressions

Phase One Only (Regression)

Practise only the lat pull, letting the carriage travel toward the hands, until the shoulder blades connect without shrugging.

Full Two-Phase Pull (Progression)

Run phase one and phase two together, then hold the end position for two breaths before letting the carriage return.

Shorter Travel (Injury Modification)

Limit how far the carriage travels toward the hands and keep the spine neutral to avoid loading a sensitive lower back.

Similar Exercises

Same category, or body position when the category is unique.

Kneeling Side Arms Intermediate · Kneeling Knee Stretches: Flat Back Intermediate · Kneeling Knee Stretches: Knees Off Advanced · Kneeling Knee Stretches: Round Back Beginner · Kneeling