Kneeling W Raises

Modern Repertoire Beginner Kneeling Upper Body & Arms

Low-kneeling scapular-retraction drill: from a tall kneel on the carriage the elbows draw up and back into a W against strap tension, so the shoulder blades have to retract with no seat or backrest to lean on.

AI-generated illustration: an instructor performing Kneeling W Raises, on a Reformer, springs set to 1 medium or 1 light spring, footbar Down, headrest Down. Illustrative only — the schematic diagram below shows the movement. — AI-generated illustration The schematic below is the authoritative instruction — follow it, not this photo.

Body
Reformer
Strap
Movement

Schematic — Kneeling W Raises Reformer · 1 medium or 1 light spring · Footbar Down · Headrest Down

⚠️ Clinical Contraindications

Shoulder Impingement: Drawing the elbows up and back can compress the shoulder; keep the elbows below shoulder height and stop on any pinch.
Knee Issues: Kneeling loads the knees; pad under the knees and spread the weight evenly.

Apparatus Setup

Reformer

Spring Tension 1 medium or 1 light spring

Footbar Position Down What this means →

Headrest Down

Target Muscles

Transverse Abdominis (Secondary)Deltoids (Secondary)Rhomboids (Primary)Trapezius (Secondary)

Setup Instructions

Kneel upright on the carriage facing the footbar with the knees hip-width apart and the hips stacked over the knees, the footbar down and out of the way. Take a strap in each hand with the elbows bent to roughly 90 degrees and the upper arms just below shoulder height, the shoulder blades settled down the back and the ribs stacked over the pelvis. The carriage stays still — the springs are only the anchor for the arms, never the resistance.

Execution Instructions

Inhale to grow tall through the crown and let the shoulder blades settle down the back.
Exhale to draw the elbows up and back into a W, squeezing the shoulder blades together without letting the elbows rise above shoulder height, and pause for a beat at the end of the range.
Inhale to release the blades and lower the arms with control.
Only the arms and the shoulder blades travel — the trunk stays tall, the ribs stay down, and the hips do not sit back toward the heels.

Teaching Cues

Integration

"Squeeze the shoulder blades as the elbows draw back, keeping the hips stacked over the knees."

Form

"Keep the elbows at roughly 90 degrees and no higher than shoulder height, with the ribs stacked over the hips."

Breath

"Exhale to draw the elbows into the W, inhale to release without letting the ribs lift."

Alignment

"Stay tall over the knees with the ribs stacked over the pelvis — no sitting back toward the heels as the arms work."

Modifications & Progressions

Lighter W Connection (Regression)

Use a lighter spring and a smaller pull until the shoulder blades connect.

Two-Breath W Squeeze (Progression)

Hold the W position for two full breaths to build scapular endurance.

Elbows Below Shoulder Height (Injury Modification)

Keep the elbows below shoulder height and reduce the range.