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Short Box Series: Semi-Circle
Classical Repertoire Intermediate Spinal ArticulationHip & Posterior Chain 📦 Sitting Box
Bridge with controlled hip extension and spinal articulation on the short box, challenging hamstrings and pelvic stability.
⚠️ Clinical Contraindications
- Low Back Pain: Keep the articulation controlled and stop if the low back aches.
Apparatus Setup
Reformer
Spring Tension 1 Red or 1 Green Spring
Footbar Position High
Headrest Down
Target Muscles
Transverse Abdominis (Secondary)Hamstrings (Primary)Gluteus Maximus (Primary)Erector Spinae (Secondary)
Setup Instructions
Sit on the short box with the feet on the footbar, holding the sides of the box.
Execution Instructions
Lift the hips into a bridge, then roll down one vertebra at a time, pressing the carriage out and controlling the return.
Teaching Cues
Articulation
"Peel the spine down one vertebra at a time."
Control
"Do not dump into the low back at the top of the bridge."
Breath
"Exhale as the hips lift, inhale as the spine peels down."
Modifications & Progressions
Smaller Lift (Regression)
Reduce the bridge height and keep the feet closer to the box.
Full Roll (Progression)
Slow the roll-down and add a hold at the top of the bridge.