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Quadruped Knee Tucks
Both Repertoire Beginner Core IntegrationSpinal Articulation
Abdominal isolation in a four-point kneeling stance driving carriage movement.
⚠️ Clinical Contraindications
- Low Back Pain: Keep the spine long and the tuck controlled; stop if the back aches.
Apparatus Setup
Reformer
Spring Tension 1 Green or 1 Yellow Spring
Footbar Position Down
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.
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 and keep the pelvis lifted off the heels for comfort in pregnancy.