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Quadruped Single Leg Stretch

Modern Repertoire Intermediate Quadruped Core IntegrationHip & Posterior Chain

Asymmetrical core stability and glute activation targeting unilateral balance in four-point kneeling.

Quadruped Single Leg Stretch — Reformer schematicSide-view Reformer schematic for Quadruped Single Leg Stretch. The drawing labels: extend. Teal arrows show the direction of movement. Setup: Reformer, 1 medium or 1 light spring, Footbar Down, Headrest Down.extend
  • Body
  • Reformer
  • Movement
Schematic — Quadruped Single Leg Stretch Reformer · 1 medium or 1 light spring · Footbar Down · Headrest Down
AI-generated illustration: an instructor performing Quadruped Single Leg Stretch, 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 neutral and the hips square; stop if the back aches.
  • Knee Issues: Four-point kneeling under a moving carriage loads the knees; pad under the knees and keep the hips square.

Apparatus Setup

Reformer

Spring Tension 1 medium or 1 light spring
Footbar Position Down What this means →
Headrest Down

Target Muscles

Transverse Abdominis (Primary)Hamstrings (Secondary)Gluteus Maximus (Primary)Obliques (Secondary)

Setup Instructions

Start on all fours on the carriage with the hands on the footbar and the knees under the hips. One leg reaches back long at a time, so the hips have to stay square to the carriage.

Execution Instructions

Extend one leg back while pressing the carriage away, then return, keeping the hips square and the spine neutral.

Teaching Cues

Alignment

"Keep the hips square — no rotation or dip."

Control

"Extend the leg from the glute, not the lower back."

Breath

"Exhale as the leg extends, inhale as it returns."

Modifications & Progressions

Smaller Lift (Regression)

Reduce the leg lift height to keep the hips square.

Opposite Arm Reach (Progression)

Add the opposite arm reach for a bird-dog pattern.

Padded Low Leg (Injury Modification)

For knee issues, pad under both knees and lift the extending leg only to hip height, keeping the hips square.

Similar Exercises

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

Quadruped Bird Dog Intermediate · QuadrupedQuadruped Knee Tucks Beginner · QuadrupedKneeling Lat Pull Intermediate · KneelingKneeling Side Arms Intermediate · Kneeling

Related Guides

Exercise Series Quadruped Series: Teaching Notes View Guide →