Kneeling Side Arms
Unilateral core and shoulder stability in an upright kneeling alignment with one arm pressing the footbar.
⚠️ Clinical Contraindications
- Shoulder Impingement: Keep the press in a pain-free range; skip with active shoulder pain.
- Knee Issues: Kneeling load can irritate the knees; pad under the knees.
Apparatus Setup
Reformer
Target Muscles
Setup Instructions
Kneel sideways on the carriage with one hand on the footbar and the other arm reaching overhead.
Execution Instructions
Press the carriage away and back with the hand while keeping the torso tall and the hips stacked. Exhale to press out, inhale to return with control; keep the shoulders level and the working arm long, resisting the urge to hinge at the waist or drop the hip.
Teaching Cues
"Stack the hips and keep the spine tall — no leaning."
"Press from the shoulder while the torso stays still."
"Exhale as the carriage presses away, inhale as it returns."
Modifications & Progressions
Both Hands (Regression)
Use both hands on the footbar until the torso stays tall unilaterally.
Arm Overhead (Progression)
Reach the top arm overhead and hold as you press for more lateral stability demand.