Quadruped Knee Tucks

Modern Repertoire Beginner Quadruped Core IntegrationSpinal Articulation

Abdominal isolation in a four-point kneeling stance driving carriage movement.

Body
Reformer
Movement

Schematic — Quadruped Knee Tucks Reformer · 1 medium or 1 light spring · Footbar Down · Headrest Down

AI-generated illustration: an instructor performing Quadruped Knee Tucks, on a Reformer, springs set to 1 medium or 1 light spring, footbar Down, headrest Down. Illustrative only — the schematic diagram above 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.

Low Back Pain: Keep the spine long and the tuck controlled; stop if the back aches.
Pregnancy: Four-point kneeling with the abdomen compressed is not suitable after the first trimester; substitute a supported neutral hold.
Knee Issues: Four-point kneeling loads the knees; pad under the knees and keep the weight even across both.

Apparatus Setup

Reformer

Spring Tension 1 medium or 1 light spring

Footbar Position Down What this means →

Headrest Down

Target Muscles

Transverse Abdominis (Primary)Rectus Abdominis (Primary)Obliques (Secondary)Deltoids (Secondary)

Setup Instructions

Start on all fours on the carriage with the hands on the footbar, the knees under the hips and the toes tucked. Both knees work together, tucking toward the chest and driving the carriage in.

Execution Instructions

Tuck the knees toward the chest, driving the carriage in, then press back out with the abdominals braced.

Teaching Cues

Articulation

"Tuck from the abdominals, not the hips."

Control

"Move the carriage smoothly — no jerking."

Breath

"Exhale as the knees tuck, inhale as they press back."

Modifications & Progressions

Smaller Tuck (Regression)

Reduce the tuck range to keep the spine long.

Knees Hover (Progression)

Hover the knees off the carriage for an anti-extension challenge.

Supported Knee Tucks (Injury Modification)

Widen the hand position, shorten the tuck, and keep the knees resting on the carriage; in pregnancy work only as far as the abdomen stays comfortable.

Similar Exercises

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

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