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Quadruped Single Leg Stretch
Modern Repertoire Intermediate Core IntegrationHip & Posterior Chain
Asymmetrical core stability and glute activation targeting unilateral balance in four-point kneeling.
⚠️ Clinical Contraindications
- Low Back Pain: Keep the spine neutral and the hips square; 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)Hamstrings (Secondary)Gluteus Maximus (Primary)Obliques (Secondary)
Setup Instructions
Start on all fours on the carriage with the hands on the footbar.
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.